Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete:
Row 500 Meters
40 Walking Lunges
40 Hollow Rocks
60 Seconds Plank or HS Hold
Metcon
Metcon (Time)
400m-300m-200m-100m- 60m
Sled Drag (45, 25) / Sandbag Run (50, 35)
100-80-60-40-20
Calorie Row
Hollow Rocks
*50 Ft. Handstand Walk to complete each round
One partner works at a time. Splitting reps and distance in half. Because you’re working with a partner you’ll have enough rest to sustain your pace today, but we want lower effort around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and our ability to recover. Scale for handstand walk is a 100ft bear crawl. Have fun today! 40 minute time cap.