Widespread CrossFit – CrossFit


Warm-up (No Measure)

Run 400 Meters

Then With Partner Complete

30 Partner Wallballs

30 Partner Medball Chest-passes

30 Ball Russian Twists

30 Partner Wallballs


Metcon (No Measure)

1) Max Distance Broad Jump: 3 Attempts

2) Max UB Wallballs: capacity/endurance.

3) Max Calories on the Rower in 8:00

4) Max Hand – Release Push-ups in 60s.

*Upper Body Endurance Test

5) Max Sit-ups in 60s.

*Hip Flexor/Abdominal Endurance Test

6) Max Burpees to Target (6inch) in 60s
This “Field Day” workout is intended to be fun and a change of pace, but still quite challenging. These 6 tests are a great ways to measure fitness. Rest as much as needed. Tests can be completed in any order.

Broad jump – test of power output

Wallballs – test of mental capacity

Row – test of aerobic capacity

Push-ups – test of upper body endurance

Sit-ups – test of hip flexor and abdominal endurance

Burpees – just for FUN

Categories: wod

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