Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
150 Meter Row
10 Walking Lunges
10 Banded Good Mornings
5 Burpees
Metcon
Metcon (AMRAP – Reps)
Teams Of 2
2 Rounds
5 Minutes Max Calorie Row
5 Minute Max DB Man Makers
5 Minute Max Calorie Bike
5 Minute Max 100ft Farmers Carries
Sweat Sesh Saturday! This should be a high-intensity aerobic workout. Working with a partner get as many reps/calories as possible in 32 minutes. One partner works at at a time, splitting work up however you would like, but I suggest small sets. With small sets, light weight, and rest you should be able sustain a high output over a long period of time. Each 100ft farmers carry equal 1 rep. Have fun!
