Widespread CrossFit – CrossFit


Warm-up (No Measure)

Chan Dynamic Warm-up

20 Jumping Jack (OH + back)

20 Jumping Jacks (forward + back)

5 Elbow-2-Ankle Lunges w/ Twist

5 Single Leg Lateral Lunges

5 Bent Over Swings

5-4-3-2-1 Sumo Inchworm Push-ups

Small-Medium-Big Arm Circles (forward + back)

5 Ring Out the Towels


Metcon (No Measure)

EMOM x 8 Minutes

Min 1: 20 Sec Toes-2-Bar Practice

Min 2: 20 Hanging L-Sit Hold
This is all about T2B (or scale option) practice. No score. RX+: Muscle-up practice and ring support hold.


Metcon (Time)

250m Row

10 Burpees

10 Weighted Sit-ups (20, 14)

60 Seconds Rest

500m Row

20 Burpees

20 Weighted Sit-ups

60 Seconds Rest

750m Row

30 Burpees

30 Weighted Sit-ups
Scale weight as needed. Push pace on rower and go unbroken on burpees.

20 minute time cap.

Categories: wod

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