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.