Widespread CrossFit – CrossFit


Warm-up (No Measure)

100m Shuttle Sprint (4 x 25m)

15 Air Squats

100m Shuttle Sprint

15 Ring Rows

100m Shuttle

15 Russian KB Swings

100m Shuttle Sprint

15 Hollow Rocks


Metcon (4 Rounds for time)

Every 5 Minutes For 4 Rounds

400m Run

12 Kettlebell Swings (70, 53)

12 Toes-2-Bar
Scale weight and movements as needed Shoot to go unbroken and keep consistent pace through rounds.


Romanian Deadlifts (3 Sets of 8 Reps Each Side)

Using kettle bells, do 8 reps each leg, alternating sides. Weight should be moderate, reps unbroken. Slow and control reps. 30 second rest between movements.

Russian Twists (3 Sets 15 Reps Each Side)

Using wallballs go as heavy as possible, keeping reps unbroken. 30 seconds rest between movements.

Categories: wod

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