Widespread CrossFit – CrossFit


Warm-up (No Measure)

With partner…..

200m Wallball Run

20 Partner Wallballs

20 Partner Wallball Sit-ups

20 Partner Wallball Chest Passes

200m Wallball Run


5 Minutes Soft Tissue Work: foam roller and/or lacrosse ball, focus on quads, adductors, IT Bands, and Glutes


Double Jump (Time)

5 Rounds

50 Double Unders

20 KB Swings (53, 35)

10 Burpee Box Jumps (24, 20)
Scale weight and/or movements as needed. DU scale: 20 DUs + 30 Singles or 100 Singles. Pace yourself from start. Shoot to go unbroken on KB swings. 20 minute cut-off


Romanian Deadlifts (3 Sets of 10 Reps)

Weight should be moderate. Keep slow and controlled reps. Same weight for all sets. 30 seconds rest between movements.

Pull-ups (3 Sets Max Reps (Strict))

Chin-up (reverse) grip. Max reps up to 10. Score is lowest number of all sets. 30 seconds rest between movements.

Hollow Holds (3 Sets 30 Second Hold)

Scale options: arm by side and/or legs bent. 30 seconds rest between movements.

Categories: wod

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