Widespread CrossFit – CrossFit

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Warm-up (No Measure)

6 KB Sumo Deadlifts

10 Banded Glute Bridges

6 Left Arm Russian Swings

6 Right Arm Russian Swings

10 Banded Glute Bridges

6 Left Arm KB Thrusters

6 Right Arm KB Thrusters

10 Banded Glute Bridges

6 Left Arm KB Bent Over Row

6 Right Arm KB Bent Over Row

10 Banded Glute Bridges


Deadlift (3 Reps Every 90 Seconds For 9 Rounds)

Week 1 of speed work for the deadlifts. Use red resistance bands draped over barbells. The purpose of this is to develop explosive force. Weight @ 55%. All sets of deadlifts should be light and fast. Reset start position each rep. Superset with 5 KB Squat Jumps. KB weight light.


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Benchmark workout today.

Partner up and judge each other. Try to beat your previous time if you have one. Have a plan on how you are going to break up the reps, but you start. 11 minute time cap.

Categories: wod

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