Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400m Run


2 Rounds of Tabata

(20 sec on, 10 sec off)

Left Arm Russian KB Swings

Right Arm Russian KB Swings

Left Arm KB Push Presses

Right Arm KB Push Presses

Left Leg Goblet Reverse Lunges

Right Legs Goblet Reverse Lunges

Left Arm KB Bent Over Rows

Right Arm KB Bent Over Rows


Metcon (No Measure)

EMOM x 8 Minutes

Min 1: 20 Seconds Toes-2-Bar

Min 2: 20 Handstand Hold or Walk
Work on really refining both movements. This is about quality practice versus quantity. T2B scale (K2E)(Knee Raises) Handstand Scale (Wall walk)(30 sec Plank hold)


Metcon (AMRAP – Reps)

EMOM x 25 Minutes

Min 1: 100ft Unilateral Overhead DB Carry (50ft each side)

Min 2: 15 Hollow Rocks

Min 3: 30 Double Unders

Min 4: 15 Walballs (20, 15)

Min 5: 40 Sec 30m Shuttle Sprints
Minutes 1-4 should be around 70-75% effort so you should have no issues going unbroken or working for close to 40s straight with each movement. With unilateral carries one DB should be OH with other by side, then switch after 50ft. Minute 5 pick up the pace / effort little bit. Your score is based on number of completed shuttle sprints. DU scale: (40 sec of DU practice)(60 Singles)

Categories: wod

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