Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 Minutes
10 Box jumps
10 Jumping pull-ups
10 Kettlebell Swings
10 Walking Lunges
10 Hanging Knee Raises
10 Push Presses
10 Supermans
10 Wall balls
10 Burpees
20 Double Unders or 40 Singles
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Famous CF benchmark workout today. Proper pacing and how you break up the reps, will make or break you. Start at a moderate pace of 75% and adjust as you make your way through each movement. Take note of the last 3 movements. 35 minute time cap. Scale option (leg raises)(knee raises)(150 singles)