Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

30 Jumping Jacks

20 Mountain Climbers

20 Lunges

100 Meter Run

15 Jumping Jacks

10 Moutain Climbers

10 Lunges


Gobble, Gobble (AMRAP – Rounds and Reps)

AMRAP x 30 Minutes

200 Meter Run with Med Ball (20/14)

50 Air Squats

10 Burpees

40 Abmat Sit-Ups

10 Burpees

30 Walking Lunges

10 Burpees

20 Box Jumps (24/20)

10 Burpees
Today we have a new benchmark workout to celebrate the holidays. Looking for 75-80% effort and a consistent pace through all movements. Focus on controlling your breathing. Good aerobic workout to prepare and make room for all that Turkey, Mashed Potatoes, Gravy and all the fixings.


Metcon (No Measure)

5 minutes soft tissue work: using foam rollers and lacrosse balls

Categories: wod

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