Widespread CrossFit – CrossFit


Warm-up (No Measure)

10 Romanian Deadlifts

10 Air Squats

10 Reverse Lunges

10 Push Press

10 Conventional Deadlifts

10 Front Squats


5 minutes soft tissue work: using foam rollers and lacrosse balls, focusing on problem areas.


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

Weight should be at 60% of 1RM box squat. Use box height that gets you to parallel (12-15 inches). All sets should be fast and explosive. Use less weight if needed.


Chuck Taylors (AMRAP – Reps)

AMRAP x 8 Minutes

10 Deadlifts (225, 155)

10 Burpees
Benchmark workout that will challenge your lunges and hips. Try to complete deadlifts UB reps for as long as possible. Make sure to keep neutral spine (flat back) and tight mid-section.

Categories: wod

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