Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

5 Shoulder Presses

5 Push Presses

5 Push jerks

5 Pull-ups

20 Jumping Jacks


AYT Shoulder Stretch – 20 sec arm / each position


Metcon (AMRAP – Rounds)

EMOM x 8 Minutes

Evens: 30 Sec Deadlift Hold (225, 155)

Odds: 30 Sec Handstand Hold
Scale movement and/or weight as needed. Handstand can be freestanding or against the wall. Scale option: plank on hands. Score is the number of rounds you are able to complete.


Metcon (No Measure)

With Partner

EMOM x 20 Minutes

20 Sec Max Distance Sled Drags (50, 25)
Max distance, up to 100m. One partner works while other rests. Partner 1 does 2 x 20sec intervals (down & back) before switching with Partner 2.

Categories: wod

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