Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run with light wall ball

General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Metcon (Distance)

Teams of 2

AMRAP X 40 Minutes


0:00 – 15:00

200 Meter Sandbag Carries (75,50)


15:00 – 30:00

60 Meter Sled Push (45, 25)


30:00 – 40:00

Rowing – Max Meters
Today’s workout should be fun, but will still be challenging from head to toe as it encompasses GPP, aerobic and recovery work. Each partner will complete a sandbag run and sled push before switching. Talk to your partner and come up with how want to break up rowing. Score will be how much distance was achieved with carries and sled pushes. Will only be counting completed rounds.

Categories: wod

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