Widespread CrossFit – CrossFit


Warm-up (No Measure)

Abmat Pizza Game or 400m Run


30 Jumping Jacks

10 Push-ups

20 Sit-ups

30 Alternating Box Toe Touches

20 Walking Lunges


Metcon (Time)

Teams of 2

5 Rounds Each

60 Meter Sled Pull (BW)

40 Double Unders

20 Walking Lunges

10 Burpees
One partner completes their full round, before other partner starts. Sled pulls should be fast pace but heavy. DU scale: (20 DUs)(60 Singles) 30 minute time cap.


Metcon (No Measure)

3 Rounds

20 Alternating DB Curls

20 Banded Pushdowns

20 Side Plank Crunches (10 each side)
Take about 45-60 seconds rest at end of each round.


5 minutes soft tissue work: foam rollers and lacrosse balls, focusing of quads, IT bands, hamstrings, and upper back

Categories: wod

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