Widespread CrossFit – CrossFit


Warm-up (No Measure)

Tabata #1:

4 Rounds

Double or Single Unders

Half Burpees

Tabata #2:

4 Rounds


Hollow Rocks


Metcon (AMRAP – Reps)

EMOM x 30 Minutes

Minute 1: 40 Sec Max Burpees

Minute 2: 40 Sec Max Calorie Row

Minute 3: 40s Double KB OH Hold

Minute 4: 40 Sec Max Double Unders

Minute 5: 40 Sec Max Mtn Climber
Maintain a 75-80% effort for all rounds. Nothing should be maximal effort, meaning you should be able to maintain rep count. Focus on your breathing. Score is number of total calories rowed.


5 minute of soft tissue work using foam rollers and lacrosse balls, focusing on problem areas.

Categories: wod

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