Widespread CrossFit – CrossFit

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Warm-up (No Measure)

Walking Lunges

One Leg Deadlifts

High Skips

Fast Feet

Butt Kickers


Jumping Jack Shuffle


2 Rounds

5 Romanian Deadlifts

5 Deadlifts

5 Air Squats

5 Goblet Squats

5 Jumping Squats


Deadlift (3 Reps Every 2 Minutes For 8 Rounds)

For the next 2 week we will be using accommodating resistance with conventional deadlift. All reps should explosive with perfect form. Weight should be 70-75%. Add a purple or black band over barbell. Reset start position on each rep. This should not be touch-n-go reps. New athletes or athletes with any back issues, eliminate the band and just weight light, focusing just on form.


Metcon (Time)

100 Goblet Squats (70, 53)

*EMOM complete: 30 Double Unders
Choose a weight that will challenge you to complete sets of 10-15 reps at a time. Scale option (15 DUs)(60 singles) 10 minute time cap.

Categories: wod

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