Widespread CrossFit – CrossFit


Warm-up (No Measure)

EMOM x 5 Minutes

10 Jumping Jacks + 5 Squat Jumps + 3 Burpees

Then With Stick

10 Pass Throughs

10 Around The Worlds

10 Hang Muscle Snatches


20 Wall Slides: Break up rep however needed


Metcon (No Measure)

EMOM x 8 Minutes

Min 1: 20-30 Sec Handstand Hold

Min 2: 20-30 Sec Hollow Hold W/ Stick
Handstands can be: facing away, chest facing wall, banded or freestanding,


Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes

5 Handstand Push-ups

10 Power Snatch (75, 55)

15 Abmat Sit-ups

20 Air Squats

200m Run
RX+: (10 T2B) Just keep moving. Looking for an aerobic effort, elevated HR but breaking under control. Snatches should be light. HSPU scale: (2 Wall Walks)(10 HR Push-ups)

Categories: wod

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