Widespread CrossFit – CrossFit


Warm-up (No Measure)

50 Jumping Jacks

2 Rounds

5 Muscle Clean

5 Power Clean

5 Front Squats

15s Pigeon Pose Right

15s Pigeon Pose Left

10 Standing Glute Leg Lifts


Box Squats (15 Minutes To Work Up To 3 RM or heavy triple)

Take 6-8 sets to build to a 3RM. Box heigh at 15-18 inches (higher then usual). Sit back on box to broke up stretch reflex and explode off box. Each rep should be fast and explosive.


Tugboat (Time)

2 Rounds

25 Power Cleans (115, 75)

25 Bar Facing Burpees
Push pace from start.

Power clean weight and reps should be touch n go. 10 Minute Time Cap

Categories: wod

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