Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Side Legs Lifts Each (w/ Heal Against Wall)

10 Alt. Single Leg Glute Bridge

15 Banded Air Squats


2 Rounds

10 Russian Kettlebell Swings

10 Goblet Squats

10 Reverse Lunges


Back Squat (3 Reps Every 90 Seconds For 5 Rounds)

Today is week 2 of our Back Squat progression work. Today’s work entails 5 sets of 3 @80% or a heavy/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.


Batwings (Time)

600 Meter Run

30 Deadlifts (225, 155)

30 Lateral Burpees
This workout should be performed around 90% effort meaning near a “sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets, 7-10 reps. 9 minute time cap. Scale option (45 Calorie Row) If needed, we will split class into 2 heats.


Metcon (No Measure)


(20 Seconds On, 10 Seconds Off)

8 Rounds

Banded Double Leg Curls

Categories: wod

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