Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run

General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 30 Minutes

30 Box Jumps (24, 20)

30 Toes-2-Bar

800 Meter Run

30 Burpees

30 Sumo Deadlift High Pulls (53, 35)
Work Capacity Wednesday: Today you will be partnering up with someone and splitting work in half The 800-meter run can be broken up however you see fit, but I suggest 100 meters. For score, each 100 meters counts as 1 rep.

Categories: wod

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