Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tick Tac Toe or 400m Run
(100m Forward, 100m Left Side Shuttle, 100m Right Side Shuttle, 100m Backwards)
Then W/ Partner
2 Rounds
50ft Wheel Barrow Each
5 Burpees Over Partner Each
10 Partner Wallballs Each
Metcon
Metcon (Time)
Teams of 2
5 Rounds
30 KB Swings (70, 53)
30 Box Jumps (24, 20)
30 Pull-ups
800 Meter Run
One partner works at a time. Split work into smaller sets to maintain a higher level of intensity (ex. 4 x200m) PU scale: (jumping pull-ups)(Ring Rows)