Widespread CrossFit – CrossFit


Warm-up (No Measure)

With a partner

200m Medball Run

20 Medball Russian Twists

20 Partner Wallballs

20 Medball Chest Passes

200m Medball Run


Metcon (Weight)

With Parnter

4 Rounds

50m Sled Drags

1 Min Rest

50ft Bottoms-up KB Carry

1 Min Rest
One partner will start on sled, other on carry. Sled drag is 25m out 25m back. Weight should be heavy but not enough that you will have to stop. KB carry is 25ft down & 25ft back gym floor. Scale KB weight as needed.


Metcon (Time)

4 Rounds

50 Double Unders

25 Air Squats

12 Burpees
Double Under Scales: (25 DUs + 25 Singles) (100 Singles)

12 Minute Cut-off


5 Mins of foam roller and lacrosse ball: focusing on IT bands, thoracic spine, lats and adductors

Categories: wod

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