Widespread CrossFit – CrossFit

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Warm-up (No Measure)

High Knees

Butt Kickers

Jumping Jack Shuffle


2 Rounds

10 Romain Deadlifts

10 Front Squats

10 Push Presss

10 Thrusters


Barbell Glute Bridge (5 Reps Every 60 Seconds For 7 Rounds)

Today we are training your booty. This is a relatively new movement but a great way to target your glutes. All 7 sets should be challenging and done with ONE weight. Take 3 warm-up/work up sets to build to your weight before starting your first “working” set.


Barn Burner (Time)

40 Power Cleans (115, 75)

30 Thrusters (115, 75)
Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay with sets that will allow for consistency. The loading should be light; meaning a weight you can perform 5-7 reps per set with relative ease.


Metcon (No Measure)

4 Rounds

12 Banded Pallof Press

60 Seconds Rest Between
Use heavier purple band today. Switch directions each round.

Categories: wod

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