Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

Then 2 Rounds

5 RDLs

5 Front Squats

5 Front Rack Reverse Lunges

5 Deadlifts

5 Front Squats

5 Bent Over Rows

15 Banded Goodmornings

15 X-Band Walks Right + Left


Pigeon pose on box for 30 seconds each side, 2 times through.


Zercher Squat (15 Minutes To Work Up To Heavy Triple Or 3RM )

This movement is great developing upper-back/anterior core. Take 6-8 sets, adding weight each set. Box height should be same as last time. If haven’t done before, box height should be between 13-15 inches, shooting for parallel. Take 90 seconds

– 2 minutes of rest between sets Scale Option: Moderate / Heavy 3RM Front Squat.


Batwings (Time)

600 Meter Run

30 Deadlifts (225, 155)

30 Lateral Burpees
Today’s workout should be completed as fast as possible, 90% effort throughout with the lateral burpees done unbroken. Deadlifts should be capable of being done in 3 sets or less. 10 minute time cap.

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Categories: wod

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