Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
“Rowling”
Row 100m as fast as slow as you want. For every meter under or over 100 you are doing that number of burpees. Reset row each time. Partners switch every 100 meters. Each partner does 8 rounds.
Strength
Metcon (AMRAP – Rounds)
In 12 minutes accumulate
8 Rope Climbs
16 Turkish Get-ups
Just as much as about practice as strength work. RX+: (Legless). TGU weight should be moderate to heavy. RC Scale: (Half RCs)(3 Hanging Lock-ins + 2 Chin-ups)
Metcon
Metcon (AMRAP – Reps)
Teams of 2
12 Rounds
60 Seconds Max Calorie Row
30 Seconds Max Push-ups
One partner work, while other rests, switching each round. Push-up scale: (Box PUs)