Widespread CrossFit – CrossFit

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Warm-up (No Measure)


Then 2 Rounds

30 Single Under

8 Russian KB Swings


8 Wallballs
While song Roxanne is playing athletes will perform walking lunges. Everytime the word Roxanne is sung, athlete drops to do a burpee.


Metcon (No Measure)

4 Rounds

60s of Hand Release Push-ups

60s of SDHP (53, 35)

60s of Double Unders

60s of Wallballs (20, 14)

60s of Calories on Rower

60s Rest
Today we are looking for a consistent effort of about 70% for then entire 4 rounds,. Pacing here should be not “comfortable” but definitely not “uncomfortable”. Choose a KB and wallball weight that is light and that allows for consistent output each round. Be “smart” on the rower as going too hard can totally impair your ability to be consistent. RX+ (Bar Muscle-ups)


Metcon (No Measure)

Wall Sit OFF: Who can hold wall sit the longest?
One little catch…every minute add 10lb plate

Categories: wod

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