Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

5 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 (4@60%, 4@70%, 3@80%, 3@85%)

Score is weight on last set

Back Squat (2 x 3 @ 90%)

This is week 2 of sub-max back squat work. For the first few sets your weight will increase until you reach 90% of max. Then you will finish with 2×3 at this weight.


Batwings (Time)

600 Meter Run

30 Deadlifts (225, 155)

30 Lateral Burpees
This workout should be performed around 90% effort meaning near a “sprint” pace. Deadlift weight should be light enough that you can complete in 4 sets or less. Burpees over the bar will be done laterally. Empty your tank on the burpees. 9 minute time cap


Metcon (No Measure)

100 Banded Double Leg Hamstring Curls

100 Russian Twists
Use black band on curls and 15-25lb plate for twists

Categories: wod

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