Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Banded Glute Bridges

20 Side Legs Raises Each Side w/ Heel-2-Wall

20 Banded Good Mornings

10 Reverse Lunges

10 Squat Jumps-2-Box


Box Front Squats (2 Reps Every 60 Seconds For 8 Rounds)

Week 3 (final week) of Front Box Squats. Box should be set at or just above parallel. Weight should be at 70-80%. All sets should be fast/efficient. Use a slightly wider stance than normal so can focus on the glutes, hips, and hamstrings. Take 3 warm-up sets to get to workout weight.


Metcon (Time)

100 Double KB Front Carry Walking Lunges (53, 35)
Don’t underestimate this workout. Your core and legs will thank you. Choose a weight that is challenging, but something you can complete 14-20 reps at a time. 10 minute time cap.


Metcon (No Measure)

90 Banded Good Mornings

90 Abmat Situps
Use black band. Break up reps however you would like.

Categories: wod

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