Widespread CrossFit – CrossFit

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Warm-up (No Measure)

Knee Pulls

Foot Pulls

Ankle Pulls

High Knees

Butt Kickers

High Skips


3 Rounds

3 Elbow-2-Ankle Lunges Each

5 Goblet Squats

7 Russian KB Swings


Front Box Squats (3 Reps Every 60 Seconds For 8 Rounds)

Week 2 of our speed/dynamic work with this movement. Weight will increase from last week to 80%. Keep shoulder width stance and box height at parallel. Reps should be fast and explosive off the box.

Box Jumps (2 Reps Every 60 Seconds For 8 Rounds)

This week instead of using power cleans to develop explosive power, we will use box jumps. Work up to a challenging height. Take a few seconds rest between reps.

Have fun but be safe!!!!!!


Metcon (AMRAP – Reps)

Teams of 2

AMRAP x 15 Minutes

25 Meter Sled Pulls
One partner works at a time. Each 25 meters pull is equal to 1 reps for the team. 25 meters is from door to ditch. Sled weight should be heavy (bodyweight + 10-15lbs). Push each other!!


Metcon (No Measure)

100 Glute Bridges
1 second pause at top of each rep.

Categories: wod

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