Widespread CrossFit – CrossFit

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5 minutes soft tissue work using lacrosse balls and foam rollers focusing on glutes, hamstrings, and quads.


Warm-up (No Measure)

4 Rounds

7 Calorie Row

30 Box Toe Toes

7 Squat Jumps

7 Half Burpees


Playground (AMRAP – Reps)

5 Rounds

60 Seconds Box Jumps (24, 20)

60 Seconds Wallballs (20, 15)

60 Seconds Abmat Situps

60 Seconds Rest
Effort on this one will vary (60-80%) based on your training week and how you feel. Find a pace that you can move for entire 60 seconds. Go for big sets versus speed, for first 2 movements. You score is total number of completed reps.

Categories: wod

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