Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
150m Row
10 Air Squats
10 Abmat Situps
3 Elbow-2-Ankle Lunges Each Side
Metcon
Metcon (Time)
Teams of 2
2000m Row
100 Wallballs (20, 14)
2 Mile Run
100 Wallballs
2000m Row
This workout is all about increasing your aerobic capacity, while covering over 4 miles. Focus on perfect rowing technique and break up wallballs into smaller manageable sets. 35 minute time cap.