Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

250m Row

20 Walking Lunges

10 KB Sumo Deadlifts

10 Russian Swings


10 Standing Glute Leg Lifts Each


Deadlift (15 Minutes To Work Up To 2RM or Heavy Double )

Take 8-10 sets, increasing weight each set. Work up sets: 7-5-5-3-3-2…… Take 90 sec to 2 min rest between sets.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 Minutes

12 Front Squats (95, 65)

9 C2B Pull-ups
Fast pace, from start.

Front squat weight should be light and capable of being done UB for at least the first few rounds. Break up pull-ups however. PU scale: (kipping)(Jumping C2B)(Ring Rows)


Metcon (No Measure)

100 Banded Pull Throughs

100 Hollow Rocks

Categories: wod

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