Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run


3 Rounds

20 Seconds On, 10 Seconds Off

Hollow Rocks

Air Squats

Wall Walks

Kip Swings


Metcon (No Measure)

EMOM x 8 Minutes

Even Minutes: 20 Seconds L-Sit Hold

Odd Minutes: 20 Seconds Handstand Hold
L-holds can be on rings or boxes.

Handstand holds can be facing the wall or facing away from wall.

Scale option (OH seated plate holds)


Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes

10 Kettlebell Swings (53, 35)

10 Toes-2-Bar

400 Meter Run
Start slow (60-70% effort), giving your body time to adjust to the demands of the workout and increase your pace as you see fit. Swings and T2B should be done in 1-2 sets.


Metcon (No Measure)

4 Rounds

12 DB Rollback Tricep Extensions

20 Seconds RKC Plank

Categories: wod

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