Widespread CrossFit – CrossFit

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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


Warm-up (No Measure)

2 Rounds

100 Meter Run

20 Jumping Jacks

10 Banded Good Mornings

150 Meter Row


Metcon (Time)

Every 4 Minutes For 8 Rounds

200 Meter Run

15/12 Calories
This metcon is pretty straight forward, put your head down, work hard for 2 minutes, recover and do it again. Effort should be 85-90% on these depending on your ability to push yourself. We will split class up into 2 heats. Your score is the slowest split of the 8 rounds.

Categories: wod

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