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 1RM)

Build to a 1RM sumo deadlift over the course of 10 sets. Warm up / work up sets should look something like 3-3-2-2-1-1-1-1…. Your goal is to beat your current 1RM by 5-10#s. Take up to 2 minutes rest between heavy singles.

Goblet Squat (1 Set Max Reps)

With kettlebell in goblet position, complete one max set. Your goal is 25+ reps at half body weight or as close as possible. Do 1 or 2 warm up set of 5-7 reps to find weight.


Metcon (No Measure)

AMRAP x 10 Minutes

150ft KB Farmers Carry

30 Glute Marches

15 V-ups
Go as heavy as possible on carries.

Categories: wod

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