Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tic Tac Toe or 400m Run
Then
3 Rounds
7 Russian Swings
14 Mountain Climbers
7 Ring Rows
Then
200m Run
Metcon
Metcon (Time)
Teams of 2
“Team Helen”
3 Rounds
Run 800 Meters
42 KBS (53, 35)
24 Pull-ups
Then Right Into….
“Team Annie”
100-80-60-40-20
Double Unders
Abmat Sit-ups
One partner works at a time. Split reps however your team would like, to maximizes each partner’s strengths. KBS weight should be light. DU scale: (2x Singles) PU scale: (jumping pull-ups) 35 minutes time cap.