Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Clam Shells Each Side

10 Alt. Single Leg Glute Bridge

15 Banded Air Squats


2 Rounds

10 Russian Kettlebell Swings

10 Goblet Squats

5 Jumping Air Squats


Back Squat (4 Reps Every 90 Seconds For 5 Rounds)

Today is week 1 of our Back Squat progression work. Today’s work entails 5 sets of 4 @75% or a moderate weight with a 1 one thousand pause at the bottom of each rep. Do 3 warm-up/work up set to get to workout weight.


Metcon (No Measure)


Band Resisted Russian KB Swings (70, 53)

Alt. Goblet Reverse Lunges (70, 53)

2x Russian Twist with plate (total)
Today’s workout is not for time but you should still be working at high effort (around 85-90%). Focus on making these quality repetitions throughout the workout. Your KB weight choice today should be heavy.

Categories: wod

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