Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

10 Banded Glute Bridges

10 Banded Good Mornings


3 Rounds

7 Sumo Deadlifts

7 Front Rack Reverse Lunges


Sumo Deadlift (3 Reps Every 60 Seconds For 6 Rounds)

Final week of speed sumo deadlifts against band. Weight at 65% of 1RM + purple band. All sets should be explosive and execute with perfect technique. Scale weight as needed. Reset start position each rep.


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how you will break up the reps.


Metcon (No Measure)

3 Rounds

30 Banded Hamstring Curls

30 Ab Crunches
Keep legs at 90 degrees for crunches

Categories: wod

Previous Post:


Next Post: