Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

20 Calorie Row

10 Kettlebell Sumo Squats

10 Front Rack Lunges

5 One Leg Glute Raises Each


Pigeon Stretch: 30 seconds x 2 time each side


Box Squats (3 Reps Every 60 Seconds For 8 Rounds)

Weight @ 65% of 1RM back squat. Use wide sumo stance and 13-15 inch box. Sit back on box to broke up stretch reflex and explode off box. Each rep should be fast and explosive.


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Should be an all-out sprint. Thrusters weight should be light and able to be done in big sets.

Categories: wod

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