Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Metcon
Metcon (AMRAP – Reps)
Team of 2
AMRAP X 40 Minutes
10 Minutes of Max Calorie Row
10 Minutes of Max 50 Meter Sled Pushes (45, 25)
10 Minutes of Max Calorie Assault Bike
10 Minutes of Max 100 Foot Farmer Carries (70,53)
The goal of today’s WOD is to complete all intervals at a consistent 60-70% pace. Form should remain consistent and efficient throughout the entire workout. Each movement will be completed for 10 minutes before moving on to the next movement. Partners should split work evenly. One team will start on each movement and rotate every 10 minutes. Each calorie, 50 meters, and 100 meters counts as a rep. Score is total completed reps for team.