Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

10 Pass Throughs

5 Burpees

10 Frog Hip Thrusts


Burgener Warm-up

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch


Power Snatch + Overhead Squat (2-2 Reps Every 2 Minutes For 5 Rounds)

Add weight if form permits. Dont compromise form for weight.

Romanian Deadlifts (8 Reps Every 90 Seconds For 4 Rounds)

Weight should be moderate and sets unbroken. Same weight for all sets.

Kettlebell Forward Lunges (3 Sets of 8 Reps Each)

Double KB front rack position. Using light to moderate kettlebell. Walking across gym.

Sets should be unbroken. Take 60 seconds rest between.


Metcon (Weight)

Teams of 2

AMRAP x 20 Minutes or 5 Rounds Each

60m Forward Sled Pull (AHAP)
Not for time. Take at least 60 seconds rest between rounds.

Categories: wod

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