Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

High Skips

Walking Lunges

Jumping Jack Shuffle

Fast Feet

Butt Kickers


3 Rounds

10 Birddogs

10 Deadbugs

9 Air Squats

7 Jumping Squats

5 Wallballs


Back Box Squats (Work Up To Heavy 3 Reps)

Build to a heavy set of 3 parallel box squat with a wide stance in 7-9 sets. Warm up / work up sets should look like 7-5-5-3-3-3… Stance should be wide (outside shoulder width) and box height below parallel (slightly lower then last few times). Shot for 80% of 1RM. Rest up to 2 minutes between sets.


Metcon (Time)

150 Wallballs

75 Toes-2-Bar
Partition reps however you like. Pick how big or small you want your sets, for each movement, and stick with it. 20 minute time cap. Scale option (hanging leg raises)(hanging knee raises)(laying leg raises)


Metcon (No Measure)

100 Banded Double Leg Curls
Complete in few sets as possible using black or purple band.

Categories: wod

Previous Post:


Next Post: