Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200 Meter Row
7 Burpees
200 Meter Run
Metcon
Metcon (Time)
Teams of 2
2000 Meter Row
1 Mile Sled Pull/Drag (115, 70)
2000 Meter Row
One partner works at a time. Split work however you would like. When it is your turn pace / effort should be around 75-80%. For sled pulls both partners must make trip to 400 meter mark and back 4 times. 40 minute time cap.
Strength
Metcon (No Measure)
6 Rounds
20 Seconds On, 10 Seconds Off
Glute Bridges
Banded Hammer Curls
Double Crunches
Do all 6 rounds of glute bridges before moving on to curls, then crunches. Use red band for curls.