Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Sumo Squats

10 Banded Glute Bridges

5 Banded Clam Shells Each Side


2 Rounds

8 DB Reverse Lunges

8 DB Romanian Deadlifts

8 DB Push Press

8 DB Power Cleans

8 DB Thrusters


Deadlift (5 Sets of 5 Reps Each)

Work up to a challenging set of Touch n Go Deadlifts for 5 reps. This does not need to be a max. Take about 2 minutes rest between sets.


Freshman (Time)

45 DB Power Cleans (50, 35)

45 DB Thrusters (50, 35)
Dont go out too fast! Pacing will be key on this. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with. 7 minute time cap.


Metcon (No Measure)

3 Rounds

16 Frog Pumps

8 Goblet Squat + Curls
Frog pumps should be done fast and explosive. KB weight should be moderate.

Categories: wod

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