Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

3 Rounds

20 Jumping Jacks

10 Reverse Lunges

10 Plank Transitions

200 Meter Run


Metcon (No Measure)

EMOM x 9 Minutes

Minute 1: 20 Seconds L-Sit

Minute 2: 30 Seconds Handstand Holds

Minute 3: 40 Seconds Alt. Pistols
This EMOM is all about practicing these 3 gymnastic movements. The number of reps you do does not matter as long as you are working toward becoming more efficient. L-sit can be done on boxes or rings. Handstands can be done against wall or freestanding. Scale option (plank hold)(pistols-2-band)


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 22 Minutes

800 Meter Run

50 Walking Lunges (total)

50 Plate Ground-2-Overhead (45, 25)
One partner works at a time. Split work evenly between partners. Break run into 8×100 meter intervals. This workout should be done around 60-80% effort depending on how you feel and how you have already trained this week.

Categories: wod

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