Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes of Abmat Pizza Game
For every drop do:
3 Air Squats
2 Push-ups
1 Sit-up
Then
500m Row or 400m Run
Metcon
Metcon (No Measure)
Teams of 2
AMRAP x 25 Minutes
20 SDHP (53, 35)
40 Walking Lunges (53, 35)
60 Double Unders
800m Run or 1K Row
Today’s piece is about recovery. If you’re performing 18.1 tomorrow over scale and only push about 60% effort today. One athlete works at a time. Split reps and distance evenly. DU scale: (100 singles for team)
Strength
Metcon (No Measure)
5 Rounds
20 Banded Pull-throughs
20 Banded Face pull-apart