Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

Row 150 meters

10 Goblet Squats

10 Russian KB Swings

10 X-Band Walks (each direction)


Box Squats (2 Reps Every 60 Seconds For 12 Rounds)

Wide stance. Weight should be @ 65%. Keep same weight for all rounds. Box height 13-15 inches. Sit back on box, explode up.


2k Row (Time)

Max Effort 2k Row
Benchmark workout so push the pace. Multiple heats. If waiting do jump rope, air squats and/or situps to stay warm.

Categories: wod

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