Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Banded Glute Bridges

5 Cook Squats


2 Rounds

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Squats

5 Reverse Lunges Each Leg


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

Today is second week of speed work with the Box Squat. Weight at 65% of 1RM. All sets should be perfect technique and fast / explosive off the box. Box height should be parallel. Stance should be wide enough (outside shoulder width) that your shins are vertical when you sit on the box. These box squats are intended to break up the phases of lift and force you to use their posterior chain.


Metcon (Time)

Every 5 Minutes For 5 Rounds

60 Meter Sled Push (45, 25)

20 Burpees
This workout should be 100% effort today. You should have around 3 minutes of rest each round and need it. Your score is your slowest split.

Categories: wod

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