Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Birddogs

20 Banded Glute Bridges

10 Goblet Squats

20 Jumping Jacks

2 Elbow To Ankle Lunges Each


Back Squat (Work Up To Heavy 4 Reps)

Build to a heavy but perfect set of 4 reps over the course of 7-8 sets. A good goal is 85% of 1RM.


Metcon (No Measure)

4 Rounds

20 Calorie Row

20 Goblet Reverse Lunges

20 Russian Swings

60 Second Elbow Plank
Today’s workout is primarily supplemental work for the glutes, hamstrings, quads, and core. Keep output high, roughly 85% during rounds, with minimum rest between movements. Rest 2 minutes between rounds. Athlete picks weight, keeping in mind goals for Open workout tomorrow. 20 minute time cap.

Categories: wod

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