Widespread CrossFit – CrossFit


Warm-up (No Measure)

5 Burpees

10 Lunges

20 Box Toe Touches

30 Hollow Rocks

400m Run

500m Row


Metcon (Time)

Teams of 2

1000m Row

200m Sled Drag (45, 25)

800m Row

200m Sled Drag (90, 50)

600m Row

200m Sled Drag (135, 75)

400m Row

200m Sled Drag (180, 100)

200m Row
Split up distance between partners. One athlete works at a time.


5 minutes soft tissue work: foam rollers and lacrosse balls, focusing on areas that need attention.

Categories: wod

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