Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

200 Meter Row

7 Burpees

200 Meter Run


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.


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.

Categories: wod

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