Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
400m Medball Run
20 Partner Push-ups
20 Partner Back-2-Back Squats
20 Partner Medball Situps
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
400m Run
20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
One athlete works at a time, splitting reps evenly. Pick pace that can remains consistent and work output the same for the entire 30 minutes. Keep set smalls to avoid failure.
