Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With a Med Ball
200 Meter Partner Run
30 Partner Wall Balls
30 Partner Russian Twists
30 Partner Chest Passes
30 Partner AbMat Sit-Ups
200 Meter Partner Med Ball Run
Partners pass Med Back back and forth during each movement
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
AMRAP X 30 Minutes
800 Meter Sandbag Carry (100,75)
Then,
With remaining time AMRAP
400 Meter Row
30 Wallballs (20, 14)
20 T2B
10 Burpees
Today is less about your strategy and more about simply moving and getting a good sweat. Looking for 75-80% effort but more importantly have fun and make a new friend. Split up work evenly. Scale Option (Knee Raises)
RX+ (Lateral Burpee’s Over Rower)