Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
10 Walking Lunges
10 Plate Ground-2-Overheads (25, 15)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 30 Minutes
Team of 2
400 Meter Sandbag Run (50, 35)
20 Sandbag Box Step Overs (20, 12)
20 Sandbag Sit-ups
4 Tire Flips
*Every time the sandbag touches the ground team does 10 burpee penalty.
Looking for consistent effort throughout. Runs should be broken into 100 meter intervals. Box jumps and situps are to be broken up into 2 sets of 10. One athlete completes 10 reps before switching with partner. You can step on partner’s feet during sit-ups for leverage. Have some fun and hold on to that sandbag!
