Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run


2 Rounds

10 Deadbugs

10 Birddogs

5 Overhead Squat

10 Kettlebell Swings

15 Box Jump Overs
Use stick or empty barbell for OHS


Metcon (Time)

Teams of 2

150 Kettlebell Swings (53, 35)

1200 Meter Row

100 Overhead Squats (75, 55)

1200 Meter Row

75 Box Jumps Overs (24, 20)

1200 Meter Row
One partner works at a time, splitting work evenly. With this amount of volume it would be smart to start out at a slower /comfortable pace and build to 70% from there. Dont go out too fast! Break up reps into smaller manageable sets. Weights should be light, especially the OHS. Scale option (front rack reverse lunges)(front squats)(1000m run) 35 minutes time cap.

Categories: wod

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