Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

250 Meter Row

10 Single Leg Glute Bridges Each Leg

10 Fire Hydrants Each Leg

5 Goblet Squats

5 Squat Jumps (no weight)


Box Squats (5 Reps Every 60 Seconds For 5 Rounds)

Week 2 of speed work with box squats. Weight this week will be 60% of 1RM. Weight should be light enough that you can move fast and efficiently with for all sets. Stance should be wide and box height parallel.

Squat Jumps (4 Reps Every 60 Seconds For 4 Rounds)

Using a light to moderate kettlebell in the goblet position. Go for maximal height on each rep versus speed.


Metcon (Time)


Front Rack Reverse Lunges (115, 75) (total reps)

Bar Facing Burpees
Your success in this workout is largely dependent on your pacing with the burpees. Be smart with the burpees and shot to go unbroken on lunges. 18 minute time cap.

Categories: wod

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