Widespread CrossFit – CrossFit


Warm-up (No Measure)

500m Row


20 Sumo Squats

20 Banded Good Mornings

20 Plate Ground-2-Overhead

20 Banded Good Mornings

20 Standing Glute Leg Raises


Box Squats (3 Reps Every 60 Seconds For 8 Rounds)

Weight @ 70% for all sets. Loads should be light so no grinding of reps. Wide stance, keeping shins vertical. Sit back on the box to, lose momentum. but keeping midsection engaged. Loads should be light so grinding of reps. Superset with 10 banded pull throughs (green band).


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Shot to beat last times. Dont underestimate empty bar thrusters, choose a appropriate weight. PU scale: (Banded)(Jumping)(Ring Rows) 10 minute time cap.

Categories: wod

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