Widespread CrossFit – CrossFit


Warm-up (No Measure)

PVC Game or 400m Run

With Stick

10 Pass Throughs

10 Around the Worlds

10 Overhead Squats

Then With Barbell

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Back Squats

5 Back Rack Reverse Lunges Each


Power Snatch (2 Reps Every 60 Seconds For 8 Rounds)

Weight @ 70-75%. Use same weight all rounds.

Back Squat (5 Reps Every 90 Seconds For 5 Rounds)

Speed Squats. Weight @ 60%

Romanian Deadlifts (4 Sets of 8 Reps)

Add weight each set. Take 60-90 seconds rest between sets.

Reverse Lunges (3 Sets of 8 Reps Each)

Use DBs or KBs. Keep same weight for all sets. Alternating each rep. Superset with 10-15 rollouts.

Metcon (No Measure)

In Time Remaining Accumulate As Many Reps As Possible Of:

100 Glute Marches

100 Banded Leg Curls

Categories: wod

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