Widespread CrossFit – CrossFit


Warm-up (No Measure)

250m Row or 200m Run


40 Jumping Jacks

20 Hollow Rocks

20 Supermans

10 Half Burpees


250m Row or 200m Run


Metcon (Time)

Row 50 Calories

21 Burpee Box Jumps (24, 20)

600m Run

15 Burpee Box Jumps

100 Double Unders

9 Burpee Box Jumps
Control breathing from start. Try to maintain steady pace on burpee box jumps for all sets. Half will start on row, others on run. .DU scale: (50 DUs)(200 Singles). 20 minute time cap.


Bulgarian Split Squats (3 Sets of 10 Reps Each)

Using DBs or KBs. Use same weight for all sets. 30 seconds rest between movements.

Bent Over Rear Delt Raises (3 Sets of 15 Reps)

Using 5lb or 2.5lb plates. Weight should be light. Slow and controlled reps. 30 seconds rest between movements.

Categories: wod

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