Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
10 Hollow Rocks
10 Air Squats
10 Walking Lunges
10 Push-ups
10 Sit-ups
10 Scorpions
10 Burpees
Mobility
Soft Tissue Work: 5 minutes foam roller and/or lacrosse ball
Metcon
Metcon (Time)
Teams of 2
2000m Row
600ft Farmer Carry (70, 53)
100 Walking Lunges
1000m Row
600ft Farmer Carry
100 Push-ups
2000m Row
Work with someone new. One partner works at a time.
Split distance and reps up evenly. 30 minute time cap. Have fun.
Core
Accumulate 100 hollow rocks