Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run

General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Metcon (No Measure)

AMRAP x 30 Minutes

500 Meter Row

100ft Front Rack Carry (35, 26)

100ft Farmers Carry (53, 35)

100ft Bear Crawl

50 Meter Sled Pull (155, 100)
Work Capacity Wednesday: good mix of GPP that is going to train your grip, midline, and posterior chain. Make sure crunch forward on FR carries and not lean back. Looking for about 60-70% effort on this one, so pace yourself.

Categories: wod

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