Widespread CrossFit – CrossFit


Warm-up (No Measure)

250m Row

20 Walking Lunges

20 Hollow-Rocks

2 Minutes Speed Steps


5 minutes soft tissue work using foam roller and lacrosse balls focusing on glutes, calves, and achilles


Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 Minutes

Row 500 Meters or 400m Run

60 Double Unders

40 Walking Lunges (BW)

20 Hollow Rocks
Choose a row or run pace that is manageable, but slightly uncomfortable.

Recover and getting breathing under control during the bodyweight movements. DU scale: (30 DUs)(120 Singles)


Metcon (No Measure)

5 Rounds

15 Banded Pull-throughs

20 Banded Pushdowns
Rest as needed

Categories: wod

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