Widespread CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

10 Air Squats

7 Alt. KB Kneel-2-Stand

5 Yoga Push-ups


Metcon (No Measure)

EMOM x 24 Minutes

Min 1: 75 Foot Sled Pushes

Min 2: 12 Goblet Box Step-ups (24,20)(35,26)

Min 3: 30 Mountain Climbers

Min 4: 5/3 Muscle-ups
Looking for 40 seconds of work, 20 seconds of rest each minute. Scale the weight or movement to make sure you get rest. Effort between 70-80% depending on how you feel and/or what you are looking to get out of this workout. Scale option: (10/6 ring dips)(20/12 bar dips) Split class up with 2 athletes at each movements.

Categories: wod

Previous Post:


Next Post: