Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Medball Run
20 Walking Lunges
20 Green Band Pull Throughs
100m Medball Run
10 Walking Lunges
10 Green Band Pull Throughs
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP x 30 Minutes
30 Wallballs (20, 14)
30 Russian KB Swings (70, 53)
600m Run
One partner works at
a time, splitting work up evenly between partners. Break up sets to maintain a fast pace. Partner with someone new and have fun!