Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

100 Meter Run

5 Sumo Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges

5 Bent-Over Rows

10 Banded Good Morning


Sumo Deadlift (15 Minutes To Work Up To 1RM)

Take 8-10 sets to build to a 1RM or heavy single. As always, form takes precedence over weight. If you start to lose it, call it for today. Do 3-5 warm up sets of 3-5 reps. Rest 90 seconds to 2 minutes between sets.


Metcon (No Measure)

8-10 Rounds

20 Seconds Max Distance Sled Pulls (135, 90)

20 Sec Rest

20 Seconds Max Distance Sled Pulls
The goal with this piece is max effort/distance on each set. Weight on the sled should be moderate. We will divide class into 2 sets, going every 2 minutes

Categories: wod

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