Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
10 Leg Swings (Front to Back)
10 Leg Swings (Side to Side)
Walking Knee Pulls
Walking High Knee Swing Outs
Marching Toe Touches
Walking One Leg Deadlifts
Walking Lunges (With Pelvic Tilt)
Walking Lunges (With Torso Twist)
High Knees
Butt Kickers
4 x 50m Sprints
Metcon
Metcon (Distance)
Row Relay
Teams of 2
Partner 1: 1 Min Max Meters
Partner 2: 1 Min Max Meters
Partner 1: 2 Mins Max Meters
Partner 2: 2 Mins Max Meters
Partner 1: 3 Mins Max Meters
Partner 2: 3 Mins Max Meters
Partner 1: 4 Mins Max Meters
Partner 2: 4 Mins Max Meters
Partner 1 starts standing at back of row and cant sit down til time starts. Once Partner 1 completes row, he/she must tag Partner 2 who will be standing at back of rower.