Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Active Straight Leg Raises Each

10 One Leg Glute Bridges Each

10 Banded Good Mornings

10 Sumo Deadlifts


Sumo Deadlift (Work Up To Heavy 3 Reps)

In 15 minutes or 8-10 sets build to a heavy triple or 3RM. Shot for 80-85% of current 1RM. Challenge yourself but be smart and safe.


Metcon (No Measure)

3 Rounds

10 DB Glute Bridges

8 DB Forward + Reverse Lunge Each Leg

20 Deadbugs w/ Plate Pass

60 Seconds Rest
Weight should be challenging but reps executed with perfect form.

Categories: wod

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