Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

200 Meter Run

3 Rounds

10 Banded Glute Bridges

10 Banded Good Mornings

10 Romanian Deadlifts

10 Shoulder Press

10 Wallballs


Barbell Glute Bridge (6 Reps Every 90 Seconds For 6 Rounds)

Second week of glute work. 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. Try to exceed weight from last week. Take 3 warm-up/work up sets to build to your weight before starting your first “working” set.


Timebomb (AMRAP – Reps)

In 12 minutes complete

50 Wallballs (20, 14)

40 Burpees Over Bar

30 Deadlifts (255, 165)

With remaining time max wallballs
Today’s workout is largely about being smart with your first set of wallballs and burpees. Wallballs should be broken up and burpees should be done at a steady pace.

Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wallballs as possible.


Metcon (No Measure)

4 Rounds

15 Banded Pallof Presses

Rest 60 Seconds
Use Purple Band. Alternate sides.

Categories: wod

Previous Post:


Next Post: