Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
2 Rounds
15 One Leg Glute Bridges
15 Banded Overhead Pull Aparts
10 Alt. Reverse Lunges
Then
2 Rounds
5 High Hang Power Snatch
5 Low Hang Power Snatch
5 Power Snatch
Metcon
Metcon (AMRAP – Rounds)
Teams of 2
AMRAP x 30 Minutes
While Partner
Runs 400 Meters
Other Partner Completes AMRAP of
20 Walking Lunges
20 Power Snatch (75, 55)
20 KB Swings (35, 26)
Partner #1 will run 400 meters while Partner #2 completes AMRAP. When Partner #1 returns from run, they switch and Partner #1 start where Partner #2 left off. Unlike most partner workouts this one has no rest build into it. Both partners will be working for duration. Weight should be light giving you the opportunity to focus on moving (cycling) the barbell efficiently. Your score is total completed round for team