Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
10 Sumo Inchworm Push-ups
Then w/ Partner
Junkyard Dog Warm-up
Metcon
Metcon (No Measure)
Teams of 2
AMRAP x 25 Minutes
1000m Row
50 Toes-2-Bar
50m Sled Push (AHAP)
50 Wall Facing Shoulder Taps
25 minute aerobic effort. Looking for quality reps.
One partner works at a time, splitting distance and reps up evenly. Shoulder Taps Scale: (100ft wheelbarrows)(60 second plank hold). HAVE FUN.
Strength
Metcon (No Measure)
EMOM x 9 Minutes
Min 1: 30 Sec Alt. DB Lunges
Min 2: 30 Sec Alt. DB Hammer Curls
Min 3: Supermans