Widespread CrossFit – CrossFit

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General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Back Squat (5-4-3-2-1-1)

Today we are building to a 1RM Back Squat. Focus on proper form and technique. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s.


Metcon (Time)

60 Romanian Deadlifts (135, 95)

50 Front Rack Reverse Lunges (135, 95)

40 weighted straight leg sit-ups (35, 20)
Focus on posterior (hamstrings/butt) and anterior chain (quads/core) move as fast as possible through these repetitions but focus on quality over speed. Weight should be challenge but break up sets as needed to maintain form and perform large sets of each movement without hitting failure. 20 minute time cap.

Categories: wod

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