Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run or 500m Row

General Dynamic Warm-up

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Jerry 1.5 (Time)

With Partner

1.5 Mile Run

3,000 Meter Row

1.5 Mile Run
Split distance evenly with partner. Runs are broken up into 200 Meter intervals. Rows broken up into 500 Meter intervals. This is a great workout to test your aerobic capacity. Start with a pace you know you can maintain. 40 minute time cap.

Categories: wod

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