Widespread CrossFit – CrossFit

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5 Minutes Soft Tissue Work: foam roller and/or lacrosse ball


Warm-up (No Measure)

With Partner Complete

Split distance evenly with partner. While one partner rows the other completes 20 jumping jacks


Metcon (AMRAP – Reps)

4 Rounds

In 5 Minute Window Complete

250 Meter Row

Then Max Rounds of:

10 Plate Ground-2-Overheads (45, 25)

20 Mountain Climbers

15 Box Jumps (24, 20)

*Rest 60 second between rounds
Find a challenging pace, about 80%, on the first round then work hard to sustain it for each AMRAP. Each interval we are looking for around 80% effort for all 4 rounds. Your score is the lowest number of reps of the 4 rounds.


Metcon (No Measure)

80 Banded Glute Bridges

Categories: wod

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