Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
800 Meter Row
Then
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
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.