Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200m Row
5 Air Squats
5 Burpees
25 Jumping Jacks
Mobility
5 minutes soft tissue work: foarm roller and lacrosse balls focus on hamstrings, glutes, and lats
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP x 30 Minutes
100 KB Step-up (24, 20)
100 Weighted Abmat Sit-ups (20, 14)
Max Calorie Row
KB: (35, 26) One athletes works at a time. Split reps up evenly. For lunges L+R=2. Score is total calories rowed. Long aerobic effort.