Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

200 Meter Run

Then Down & Back


High Knees

Butt Kickers

Inchworm Push-ups


3 Rounds

5 Wallballs

10 Banded Good Mornings


Barbell Glute Bridge (8 Reps Every 60 Seconds For 6 Rounds)

Our focus for the strength work is to prepare your hips and back for the demands of the metcon. Take 3-4 warm-up sets to build to challenging weight. Keeping same weigh for all sets.


Timebomb (AMRAP – Reps)

In 12 minutes complete

50 Wallballs (20, 14)

40 Lateral Burpees Over Bar

30 Deadlifts (255, 165)

With remaining time max wallballs
Repeat benchmark workout. This workout is largely about being smart with your first set of wallballs and burpees. Deadlifts should be HEAVY today, likely a weight you will complete at least sets of 5 reps at a time. With time remaining after deadlifts, go 100% and try to complete as many wall balls as possible.


Metcon (No Measure)

100 Banded Double Leg Curls

Categories: wod

Previous Post:


Next Post: