Widespread CrossFit – CrossFit


Warm-up (No Measure)

7 Back Squats

7 Front Squats

7 Overhead Squats

7 Shoulder Presses

7 Push Presses

7 Push Jerks

7 Deadlifts

7 Sumo Deadlift High Pulls

7 Muscle Cleans


Metcon (No Measure)

6 Rounds

60 Sec Max Calorie Row

60 Sec Max Mountain Climbers

60 Sec Max Wall Balls (20, 14)

60 Sec Max Double Unders

60 Sec Max Hollow Rocks

60 Sec Rest
Each set we are looking for 60sec of consistent work. There is no score today so focus on breathing and consistent movement. 70% effort today.


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

Categories: wod

Previous Post:


Next Post: