Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run or 500 Meter Row


3 Rounds

5 Romanian Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges Each Leg

5 Good Mornings (with or without barbell)

5 Bent Over Rows


Barbell Glute Bridge (7 Reps Every 60 Seconds For 7 Rounds)

Today we are targeting the glutes, with a lower skill movement. Set up on 12 inch box or floor. Take 2-3 warm-up/work up set to build weight, then keep same weight for all 7 sets. Go heavy as long as you can keep proper form and find somewhat comfortable position. You will see this movement for the next 2 weeks.


Batwings (Time)

600 Meter Run

30 Deadlifts (225, 155)

30 Lateral Burpees
This one should be done close to maximal effort.

Deadlifts should be done in sets of 5-10 reps. When you get to burpees go all out! 9 minute time cap. Scale option: (50 calorie row)(30 calorie bike)


Metcon (No Measure)

100 Banded Pull Throughs
Using green band complete in as few sets as possible.

Categories: wod

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