Widespread CrossFit – CrossFit

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Warm-up (No Measure)

4 Rounds

20 Seconds On, 10 Seconds Off

Jump Rope

Banded Good Mornings


Goblet Reverse Lunges


Front Squat (Work Up To 3 Rep Max)

Over the course of 7-8 sets or 15 minutes build to a 3 rep max or heavy triple. Warm up / work up sets should like something like 5-4-3-3-3.. A good goal would be 85-90% of 1RM.


Metcon (Time)

500 Meter Row

25 Burpees

4 Minutes Rest

500 Meter Row

25 Burpees
Forget about pacing and just go for it. Both sections should be done at maximal effort. Your score will be the slowest of the two.


Metcon (No Measure)

50 Single Leg Banded Hamstring Curls Each
Using red or black band complete in as few sets as possible.

Categories: wod

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