Widespread CrossFit – CrossFit

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Lower Body Warm-up (No Measure)

2 Rounds

6 Romanian Deadlifts

6 Front Squats

6 Front Rack Reverse Lunges

10 X-Band Steps Each Direction


5 Rollback-2-Split Stretches

10 Lateral Lunges


Deadlift (3 Reps Every 60 Seconds For 6 Rounds)

Take 3-4 warm-up sets and build to 75% of your 1RM (or a moderate weight). Then we’ll perform an EMOM for 6 minutes working on being efficient with touch n go conventional deadlifts.


Double Jump (Time)

5 Rounds

50 Double Unders

20 KB Swings (53, 35)

10 Burpee Box Jumps (24, 20)
Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game-plan before starting. KBS should be able to be done in big sets (at least 10/10). DU scale: (30 DUs)(50 Singles)

Categories: wod

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