Widespread CrossFit – CrossFit


Warm-up (No Measure)

10 Walking Lunges

10 Air Squats

10 One Leg Glute Hip Raises

10 Banded Good Mornings

10 Lateral Lunges

Then with barbell

2 Rounds

3 Muscle Cleans

3 Romanian Deadlifts

3 Front Squat

3 Squat Cleans


Squat Clean (Work Up To Heavy Single or 1RM)

Warm-up / work-up sets: 5-3-3-2-1-1……. Be smart, don’t compromise form for added weight. Beginners: do power cleans, working up to moderate / heavy 3 reps

Box Squats (Work Up To Heavy Set of 5 Reps)

Box height should be parallel or slightly above. As usual, with wide stance, sit back on the box, and exploding up. Take about 90 seconds rest between sets.


Metcon (No Measure)

3 Rounds

10 One Leg BB Romanian Deadlifts Each

Max Set of Chin-ups

10 Ab Plate Presses + Russian Twists
Controlled reps. Weight for RDLs and ab plate presses should be light. Chin-up scale: max set of ring curls

Categories: wod

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