Widespread CrossFit – CrossFit

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Warm-up (No Measure)

100 Jumping Jacks

3 Rounds

10 Reverse Lunges

10 Alt. Hang Dumbbell Snatch

10 Banded Glute Bridges

10 Banded Good Mornings


Metcon (AMRAP – Rounds and Reps)

Team of 2

AMRAP X 30 Minutes

10 Calorie Row

10 Alt. Dumbbell Snatches (50, 35)

5 Burpees
Working with a parter, one athlete completes a full round at a time. Looking for 85% effort. DB load choice is intended to be light enough to go unbroken. Pace is key as these movements tend to elicit a big spike so use rest period to get heart rate under control.


Metcon (No Measure)

3 Rounds

8 Single Leg DB Deadlifts Each Side

20 Hollow Rocks with Plate Overhead
Use DB in each hand for deadlifts. Do 8 reps on one side before switching. 60 seconds rest between movements.

Categories: wod

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