Widespread CrossFit – CrossFit

View Public Whiteboard


General Dynamic Warm-up (No Measure)

High Knees

Butt Kickers

Inside Ankle Taps

Outside Ankle Taps

High Skips


Jumping Jack Shuffle

Backward 90% Hip Rotation

Marching Toe Touches

Knee Hug + Elbow-2-Ankle Lunge + Reach


Metcon (No Measure)

EMOM x 10 Minutes

EVENS: 15 Strokes on the Rowing Focusing on Technique

ODDS: 20 Handstand or Plank Shoulder Taps
Strokes on rowing should be with perfect technique. Shoulder taps should be slow and under control. Tap opposite shoulder.


Metcon (Time)

Teams of 2

3 Rounds

1000 Meter Row

40 Wallballs (20, 14)

30 Box Jumps Overs (24, 20)

20 Power Snatch (95, 65)

10 Overhead Squats (95, 65)
Today’s workout is intended to be at slower/moderate pace around 70% effort. Split work evenly between partners. Snatches and overhead squats are intended to be light. 30 minute time cap.

Categories: wod

Previous Post:


Next Post: