Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

200m Row

10 Banded Good Mornings

5 Inchworm Push-ups

5 Jumping Lunges (each leg)


Weighted Step-ups (3 Sets of 12 Reps)

Alternating 6 reps per leg. Using barbell in front rack position. Stepping up to 12 inch box. Use same weight for all sets. Weight should be on lighter side, focus on slow and controlled reps. Reps should be unbroken. Rest 60 seconds between movements.

Good Mornings (3 Sets of 12 Reps)

Using barbell on back of shoulders. Weight should be LIGHT, focus on slow and controlled reps. Rest 60 seconds between movements


Metcon (20 Rounds for reps)

EMOM x 20 Minutes

Even: 45 Sec Max Calorie Row

Odd: 45 Sec Max Burpees
Half will start with row, other half with burpees, then switch. Shoot to maintain consistent rep / calorie count throughout. Your score is the total number of reps / calories for all rounds.

Categories: wod

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