Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
3 Rounds Each
3 Burpees
9 Calorie Row
One partner complete round, while other holds plank
Metcon
Metcon (AMRAP – Reps)
5 Rounds
40 work/20 rest
Double Unders
Sumo Deadlifts High Pulls (75, 55)
Medball Russian Twists (20, 14)
Calorie Row
KB Russian Swings (70, 53)
In & Out Plank Jumps
30 minute aerobic effort With less technical movements, focus on sustainable level of intensity throughout. DU scale: (DU attempts)(Singles)
Strength
Metcon (No Measure)
Accumulate
100 Banded Front Pull Aparts
100 Bar Dips