Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

General Dynamic Warm-up (No Measure)

High Knees

Butt Kickers

Inside Ankle Taps

Outside Ankle Taps

High Skips


Jumping Jack Shuffle

Backward 90% Hip Rotation

Marching Toe Touches

Knee Hug + Elbow-2-Ankle Lunge + Reach

5k Run (Time)

Max Effort 5k Run
Conditioning Benchmark. Pick either run or row. This should be a sustainable pace that you can maintain for the entire distance without stopping. This is NOT max effort.

5k Row (Time)

Max Effort 5k Row


Metcon (No Measure)


75 Banded Pull Throughs

75 Banded Leg Curls each

75 Banded Pushdowns
Break up reps however you would like.

Categories: wod

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