Widespread CrossFit – CrossFit

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General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Metcon (6 Rounds for calories)

EMOM x 30 Minutes

Min 1: 100 Ft. Single Arm KB OH/Front Rack (35s, 26s)

Min 2: 15 Alt. DB Box Step Ups (18, 12)(50s, 35s)

Min 3: 25 Hollow Rocks

Min 4: Max Calorie Row

Min 5: Rest
With lower skill movements your HR will be elevated but output should be sustainable throughout. Pick weights that will allow you to complete the necessary distance/reps and still have 15-20 seconds rest. Your score is the number of calories rowed each round.


Metcon (No Measure)

4 Rounds

30 Seconds Weight Elbow Plank

60 Seconds Rest Between
Increase weight each round if successful

Categories: wod

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