Widespread CrossFit – CrossFit


Warm-up (No Measure)

400m Run

50 Single Unders

40 Mountain Climbers w/ 1 sec pause

20 Air Squats

200m Run


Metcon (Time)

Every 6 Minutes For 5 Rounds

Run 400 Meters

25 Air Squats

50 Double Unders
Shoot for at least 2 minute rest per round. Push pace on run but keep breathing under control. Stay relaxed on DUs. DU scale: (30 DUs)(100 Singles) Score is the slowest time of all rounds.


5 Minutes soft tissue work: foam roller and/or lacrosse ball

Categories: wod

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