Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400m Run


30 Mountain Climbers

30 Walking Lunges

30 Hollow Rocks

30 Plank Shoulder Taps


Close Grip Floor Press (5 Sets of 5 Reps )

Add weight each sets, working up to moderate/heavy set of 5 reps. Grip should be inside shoulder width and elbows tight. Superset each set with 10 ring rows curls. Rest about 90 seconds between rounds.


Metcon (Time)

2 Rounds

75 Air Squats

50 Push-ups

25 Toes-2-Bar

800m Run
Today’s workout has an average amount of volume, condensed into only two rounds. Breaking up the reps into manageable sets early, will be important. Shot for the 800m run splits to be within 30s of each other.

Categories: wod

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