Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400m Row


3 Rounds

15 Mountain Climbers Each Side

10 Ring Rows

5 Half Burpees


Metcon (5 Rounds for time)

Every 5 Minutes For 5 Rounds

15 Toes-2-Bar

12 Burpees

400 Meter Row
Today’s workout should be done at 75-80% effort where all of your round splits remain consistent. .Shoot for at least 60 seconds rest per round.


Metcon (No Measure)

3 Rounds

12 One Arm DB or KB Rows Each Side

12 DB Rolling Tricep Extensions
Superset of upper-body pull/push work as a finisher. All sets should be challenging.

Categories: wod

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