Widespread CrossFit – CrossFit

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5 minute soft tissue work: foam roller and/or lacrosse ball


Warm-up (No Measure)

With Partner Complete

4 Rounds Each


*For every meter over or under 100 your partner does that number of burpees.


Metcon (Time)

1000 Meter Row

50 Abmat Sit-ups

2 Minutes Rest

800 Meter Run

50 HR Push-ups

2 Minutes Rest

1000 Meter Row

50 Inverted Rows

2 Minutes Rest

800 Meter Run

50 Air Squats
The focus of this workout should be on being consistent with row and run intervals (within 15-20 seconds). Your pace should be slightly uncomfortable. Half the class will start on the run, other half on row. 30 minute time cap.

Categories: wod

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