Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Romanian Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges Each Leg

5 Good Mornings

5 Bent-over Rows

25 Jumping Jacks


Sumo Deadlift (3 Reps Every 60 Seconds For 8 Rounds)

Today we are starting a 3 week dynamic progression with sumo deadlifts. We will be adding resistance bands for accomodating resistance. Weight today will be 55% of 1RM + a purple band. These reps should be fast / explosive without sacrificing form. Reset start position each rep.


Abs Of Steel (Time)

50 Toes-2-Bar

50 Front Rack Reverse Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees
We are working the abs and lower body with the added incentive to hold onto the barbell for as long as possible. Break T2B up early to avoid excessive fatigue. Try to get your lunges done in no more than 3 sets. The weight you choose should allow you to do sets of at least 10s. 12 minute time cap

Categories: wod

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