Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds of

20 sec on, 10 sec off

Jumping Jacks

Right Arm KB Swings

Left Arm KB Swings

Right KB Push Presses

Left KB Push Presses

Right Arm KB Rows

Left Arm KB Rows

Alt. Goblet Lunges

Half Burpees

KB Russian Twists


Metcon (AMRAP – Rounds)

Teams of 2

From 0:00-10:00


50 Meter Sled Pushes (45, 25)

From 10:00 – 20:00


16 Russian KB Swings (53, 35)

8 Goblet Squats

From 20:00 – 30:00


100 Meter Bear Hug Medball Carries (30, 20)
Work Capacity Wednesday! Todays workout consists of a variety of less conventional work that will challenge your lungs and posterior chain. All work will be completed with one person performing a full round before switching. Only counting completed rounds today.

Categories: wod

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