Widespread CrossFit – CrossFit

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Warm-up (No Measure)

10 DB Romanian Deadlifts

10 DB Front Squats

10 DB Reverse Lunges (Total)

10 DB Push Presses

10 DB Renegade Rows (Total)

10 DB Double Hammer Curls

10 DB Thrusters


World’s Greatest Stretch: 20 seconds each position


Metcon (No Measure)

EMOM x 30 Minutes

Minute 1: 12 Toes-2-Bar

Minute 2: 12 DB Thrusters

Minute 3: 20 Renegade Rows (Total)

Minute 4: 12 Alt. Weighted DB Step-ups

Minute 5: 6 One Arm DB Hang Power Clean + Press Each Side

Minute 6: 60 Second Jump Rope
This workout is intended for consistent work for every interval. Effort today should be around 75%. Athlete picks the weight. The jump rope should be active recovery.


Metcon (No Measure)

100 Frog Pumps

100 Front Banded Pull-Aparts

Categories: wod

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