Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

With Partner

100ft Sled Push

Then Solo

3 Rounds

7 Air Squats

7 Dumbbell Hang Power Cleans

7 Dumbbell Front Squat
For sled pushes, one partner pushes 25m out to ditch, other partner pushes 25m back.


Back Box Squats (Work Up To Heavy 5 Reps)

In 15 minute or over 6 sets build to a challenging but perfect set of 5 reps. This is not necessary a max set. Stance should be shoulder width and box height at parallel. Take 2 minute rest between sets.


Metcon (Time)

4 Rounds

100 Meter Sled Pushes (45, 25)

10 DB Hang Squat Cleans (50, 35)

3 Minutes Rest
Each set today should be 100% effort. Cleans should be done unbroken. If done correctly you will need the entire 3:00 to recover. Split class into 2 heats. 20 minute time cap


Metcon (No Measure)

3 Rounds

30 Glute Marches

15 Pallof Presses
Use red or black band for pallof presses.

Categories: wod

Previous Post:


Next Post: