Widespread CrossFit – CrossFit


Warm-up (No Measure)

10 Calorie Row

10 One Leg Glute Hip Raises Each

10 Sumo Squats

10 Calorie Row

10 Clam Shells Each

10 Reverse Lunges Each

10 Calorie Row


Thruster (15 Minutes Tp Work Up To Heavy Single or 1RM)

Partner up, and going from rack. Be aggressive coming out of the hole. Dropping bar when heavy, if needed. BE CAREFUL. Go heavy but this is merely to prime the CNS for metcon.


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Should be all-out sprint. Thrusters need to be light and able to be done in big sets. Women use #35 barbell.

Categories: wod

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