Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

10 Walking Lunges

10 Supermans

10 Hollow Rocks

100m Run


Reverse Lunges (4 Sets of 5 Reps Each Side)

Reverse lunges. Alternating, 5 reps each side. Weight should be challenging without compromising form and reps should be unbroken. Shoot to go little heavier than last time. Same weight for all sets. 30 second rest between movements.

Turkish Get Up (4 Sets of 3 Reps Each Side)

Go as heavy as possible, without compromising form. Use same weight for all sets. Slow and controlled reps. 30 seconds rest between movements.


Metcon (Time)

3 Rounds

400m Run

15 Box Jumps (24, 20)

20 Kettlebell Swings (53, 35)

2 Minute Between Rounds
Scale weight and/or height as needed. Look to maintain a consist pace for each round.

Categories: wod

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