Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

6 Romanian Deadlifts

6 Front Squats

6 Front Rack Reverse Lunges Each Leg

5 Rollover-2- Split Stretch

10 Lateral Cossack Squats

10 Bird Dogs


Deadlift (Work Up To 1RM)

Combining conventional deadlift with a black band today (accommodating resistance). In 15 minutes work up to heavy single. Go heavy but be safe and only increase weight if form permits. Warm up / . work up set should look like 5-4-3-2-1+ Taking 2 minutes rest between heavy singles.


Simple Man (Time)


Power Cleans (155, 105)

Front Squats
Select a weight for this workout which is moderately heavy. You should be able to get through the front squats in 2 sets or less. 8 minute time cap.


Metcon (No Measure)

50 DB Glute Brdiges
Take 2 second pause at top of each rep.

Categories: wod

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