Widespread CrossFit – CrossFit


Warm-up (No Measure)

Stick Game

* With 2 burpee penalty


20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans


Metcon (No Measure)

EMOM x 8 Minutes

Evens: 1 Turkish Get-up Each

Odds: 20 Sec Toes-2-Bar
TGU weight should be moderate / heavy. Scale T2B with hanging knee raises


Metcon (AMRAP – Rounds and Reps)

AMRAP x 28 Minutes

400 Meter Run

30 Double Unders

20 Russian KBS (70, 53)

10 Burpees

60 Seconds Rest
Pick a pace you can sustained for total time, around 75-80% effort.

Dont go out too fast. Scale as needed to keep moving, dont spend too much time on any one movement. DU scale: (20 DUs)(60 Singles)

Categories: wod

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