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


Run Forest (Time)

Run 1 Mile

100 Burpees

Run 1 Mile
Do not try to set a PR on your first mile run. Effort should be around 70% for this first mile. Use a pace that will allow you to go right into your burpees without excessive resting. Leave it all out there on the second mile. Scale option (1600 meter row) 30 minutes time cap.

Categories: wod

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