Widespread CrossFit – CrossFit


Warm-up (No Measure)

100 Speed Steps or 1 Minutes Speed Steps

20 Walking Lunges

20 Banded Good Mornings

20 Abmat Situps

20 Frog Hip Thrusts

100 Speed Steps or 1 Minutes Speed Steps


Sumo Deadlift (15 Minutes To Work Up to Heavy Single)

Use 25lb plates to elevate barbell off floor. This is intent to be about perfecting position and form under heavier weight, not a 1RM. Take 8-10 sets adding weight each set (ex. 3,3,2,1,1,1….) Beginner: 5×5 work to moderate weight, reseting each rep.


Double Jump (Time)

5 Rounds

50 Double Unders

20 KB Swings (53, 35)

10 Burpee Box Jumps (24, 20)
Benchmark workout that will challenge your lungs and mental capacity. Don’t over pace it. Push a little harder today. KB weight should be light enough to be done UB or 2 sets. DU scale: (30 DUs)(100 Singles) 18 minute time cap.

Categories: wod

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