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


Run Forest (Time)

Run 1 Mile

100 Burpees

Run 1 Mile
Repeating an endurance benchmark today. Resist going out too hard. Find a sustainable pace on and shoot to hold. Focus on breathing and fast turnover. Scale option (2000m row)(8 min bike) 30 minute time cap.

Categories: wod

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