Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

200m Run

10 Walking Lunges

10 Plate Good Mornings

5 Burpees


Worlds Greatest Stretch – 20 seconds each position, 2 times each side


Metcon (Time)

Run 400 Meters

50 Air Squats

Run 400 Meters

50 Push-ups

Run 400 Meters

50 Abmat Sit-ups

Run 400 Meters

50 Box Jumps (24, 20)
Scale movements so you can complete reps in no more than 3 sets. 20 minute cut-off


Reverse Lunges (3 Sets of 8 Reps Each Side)

Using KB in each hand. Go with moderate weight, keeping form and unbroken reps. Keep same weight for all sets. 30 seconds rest between movements.

Reverse Crunch (3 Sets of 10 Reps)

RX+: Strict Toes-2-Bar or Weighted Reverse Crunches. Use the rig as anchor. Slow and controlled movement. Don’t let feet touch the ground. 30 seconds rest between movements.

Categories: wod

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