Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

5 One Leg Hips Raises (Each Leg)

5 Lunges w/ Pelvic Tilt (Each Leg)

5 Side Step Squats (Each Direction)


Box Squats (2 Reps Every 60 Seconds For 10 Rounds)

Wide stance. Weight should be @ 70%. Keep same weight for all rounds. Box height 13-15 inches. Sit back on box, explode up.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 Minutes

2 Overhead Squats (95, 65)

2 Kettle Swings (70, 53)

4 Overhead Squats

4 Kettlebell Swings

6 Overhead Squats

6 Kettlebell Swings
OHS weight should be on lighter side, shooting to go unbroken as long as possible. KBS should be full range.

Categories: wod

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