Widespread CrossFit – CrossFit

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Warm-up (No Measure)

With Partner Complete

800 Meter Row


2 Rounds

10 Reverse Lunges

10 Banded Good Mornings

10 Half Burpees
Get into teams of 2 and complete a 800 meter row, switching every 200 meters. While one partner rows the other must hold elbow plank.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 Minutes

150 Meter Row

100 Foot KB Farmers Carry (70, 53)

6 DB Manmakers (35, 20)

4 KB Turkish Get-ups (35, 26)
This workout will be completed “relay” style.

Once partner #1 completes a movement partner #2 can start on that movement but can not move on until partner #1 completes the next movement and so on.

Today the emphasis is on core control and aerobic ability, your ability to sustain a decent level of output for an extend period of time. By working with a partner you’ll have built-in rest which will allow you to sustain your effort. Don’t underestimate today – you’ll likely be challenged more than you think. Hint” have the stronger partner go first.

Categories: wod

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