Widespread CrossFit – CrossFit


Running Warm-up (No Measure)

400m Run

10 Leg Swings (Front to Back)

10 Leg Swings (Side to Side)

Walking Knee Pulls

Walking High Knee Swing Outs

Marching Toe Touches

Walking One Leg Deadlifts

Walking Lunges (With Pelvic Tilt)

Walking Lunges (With Torso Twist)

High Knees

Butt Kickers

Stride Outs (4 x 50m)


Run Forest (Time)

Run 1 Mile

100 Burpees

Run 1 Mile
20 minute time cap. Pace yourself on first mile run. Pick a pace that will allow you to go right into your burpees without excessive resting.


Reverse Lunges (3 Sets of 10 Reps Each)

Back rack position. Pick weight bases on how you feel. Keep same weight for all sets. Sets should be unbroken. 30 seconds rest between movements.

Banded Alphabets (3 Sets)

30 seconds rest between movements

Categories: wod

Previous Post:


Next Post: