Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
400m Run with Medball
20 Partner Wallballs
20 Partner Chest-passes
20 Partner Russian Twist Passes
20 KB Swings
Metcon
Metcon (Time)
Teams of 2
3 Rounds
40 Calorie Row
30 KB Swings (53, 35)
20 Toes-2-Bar
Then,
1 Mile Medball Run (20, 14)
Then,
3 Rounds
40 Calorie Row
30 Goblet Squats (53, 35)
20 Toes-2-Bar
Then,
1 Mile Medball Run (20, 14)
One person works at a time. Split reps up evenly. Mile runs should be split up by 400m. KBS should be light and capable of being done fast. Scale T2B as needed.