Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Box Jumps

8 Jumping Pull-ups

8 Kettlebell Swings

8 Walking Lunges

8 T2B or Knee Raises

8 Push Press

8 Back Extensions or Supermans

8 Wallballs

8 Burpees

8 Double Unders

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Pacing is key as this workout gets progressively harder with each movement. This workout is 500 total reps. Nothing should be heavy. 35 minute time cap.

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