Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Single Leg Glute Bridges Each

10 Active Straight Leg Raises Each

10 Birddogs

10 KB Sumo Deadlifts

10 Russian Swings

5 Jumping Squats


Sumo Deadlift (Work Up To Heavy 3 Reps)

Over 7-9 sets or 15 minutes build to a challenge triple. This does not necessary mean a max. These reps are touch-n-go. Rest 2 minutes between sets.


Johnny B Goode (Time)

30 Front Squats (155, 105)

30 Bar Muscle-ups
This one should be done at hard effort / high intensity. Worry less about pacing today and go for it. Front squat weight should be heavy enough for a challenging set of 10 reps. Muscle ups or the scale option you pick should allow for sets of 5-7 reps. Scale option (C2B Pull-ups)(Kipping Pullups)(Banded Assisted)(Ring Rows)

10 minute time cap


Metcon (No Measure)

3 Rounds

10 DB Single Leg Romanian Deadlifts Each

20 Side Plank Hip Raises Each

Categories: wod

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