Widespread CrossFit – CrossFit


Warm-up (No Measure)

200m Run

5 Elbow-2-Ankle Lunges (each leg)

5 Sumo Inchworm Push-ups

200m Run

10 Jumping Lunges

10 Burpees


Pec Stretch Pull-up Rig: 30 seconds 2 times each side

Ankle Mobility: 30 seconds 2 times each side


Metcon (No Measure)

With Parnter

4 Rounds

60m Sled Drag / Pull

1 Min Rest

30 Seconds Max Distance KB Farmer’s Carry

1 Min Rest
One partner starts on sled, other on carry. Drag the sled on way out, pull the sled on way back. Sled drag / pulls should be fast, weight should be light. Go as fast as possible on the farmers carry. No score on this.


Metcon (5 Rounds for time)

Every 4 Minutes for 5 Rounds

400m Run
Challenging but constant pace for all rounds.

Categories: wod

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