Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

20 Walking Lunges

20 Hollow Rocks

20 Scorpions (total)

20 Air Squats

20 Banded Good Mornings


Metcon (No Measure)

Every 4 Minutes for 8 Rounds

50 Meter Sled pull (AHAP)

100 Front Rack KB Carry (53,35)

15/12 Calorie Row
Today’s focus is on General Physical Preparedness. Just came off Murph so push this work as hard as you’d like today based on how they’re feeling. Weight for the sled pull should be as heavy as possible. Goal is 60-90 seconds of rest between rounds, not enough for full recovery but enough to ry and get heart rate down. Class will split into 2 heats, with 2nd heat going 2 minutes after heat 1.


Metcon (No Measure)

4 Rounds

25 Single Leg Banded Hamstring Curls

25 Banded Face pull-aparts

Categories: wod

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