Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

200m Run

10 Banded Good Mornings

5 Banded Shoulder Presses

1 Wall Walk


Metcon (No Measure)

EMOM x 10 Minutes

Min 1: 20 sec Toes-2-Bar or Knee Raises

Min 2: 20 sec Wall Facing Handstand Hold


Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes

400m Run

50 Double Unders

25 KBS (53, 35)
Choose pace that can be sustained and continue to move. Double under should take no longer than 60-90s. KBS should be light and capable of being done in 2 sets at least for first couple rounds. DU scale: (30 Double Unders)(75 Singles)

Categories: wod

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