Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run

General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Metcon (Distance)

AMRAP x 40 Minutes

400 Meter Sled Pulls (60, 30)

800 Meter Run

1600 Meter Row
Today’s work is meant to be done at the same pace for the entire 40 minutes, meaning your effort should be lower and under control. On all 3 movements go full distance, no breaking them up into smaller intervals. This is the perfect day to focus on your breathing, rowing and running technique. You score is total meters traveled.

Categories: wod

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