Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

60 Seconds Row

10 Hollow Rocks

10 Supermans


3 Rounds

5 Wallballs

5 Box Jumps

5 Push Presses

5 Sumo Deadlift High Pulls


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Benchmark workout that will challenge you to sustain your output for all 3 rounds. Effort should be around 75-80%. This workout should be light. It might feel easy at first but dont let that fool you, it will get hard fast. Hint: go light.


Metcon (No Measure)

3 Rounds

30 DB Glute Bridges

30 Alternating DB Curls

30 Alternating Wall Press Heel Taps
Heavier DB on glute bridges.

Categories: wod

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