Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
300m Row
5 Inchworm Push-ups
10 Ground-2-Overhead
15 Good Mornings
20 Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP x 15 Minutes
Max Calorie Row
While Partner Hold Deadlift (225, 155)
10 burpee penalty for team, when bar touches floor. One athlete burpees at a time.
Core
AMRAP x 10 Minutes (Or 3 Rounds)
10 V-Ups
10 Abmat Sit-ups
10 Flutter Kick (each leg)
10 Double Crunch
20 Sec Hollow Hold
