Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

3 Elbow-2-Ankle Lunges Each Side

5 Cook Squats

5 Inchworm Push-ups

5 Goblet Squats

5 Russian Swings


2 Rounds:

8 Romanian Deadlifts

8 Front squats

8 Good Mornings


Back Squat (5@50%, 4@60%, 3@70%, 3@80%)

Score is weight on last set

Back Squat (3 x 3 @ 85%)

Today you will be doing some sub-max back squat work. For the first few sets your weight will increase until you reach 85% of max. Then you will finish with 3×3 at this weight. 90 seconds rest between sets.


Metcon (No Measure)

5 Rounds

50 Meter Sled Pull

*60 seconds rest between


5 Rounds

150 Foot Farmers Carries

*60 seconds rest between


5 Rounds

20 Banded Pull Throughs

*60 seconds rest between
This one is not for time but should be challenging. You have 5 rounds of sled pulls for 50m at a heavyweight (bodyweight +) with 1 min rest between. Weight should be challenging but you should be able to continuously move the sled without stopping. Then 5 rounds of heavy farmer carries for 150ft with 1 min rest between. Lastly, you will finish off with 5 rounds of 50 banded pull throughs with 1 minute between. The booty should be on fire after today.

Categories: wod

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