Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With A Partner
10 Burpees (each)
10 KBS (each)
200m Run (each)
*One person works while partner rests.
One person works while partner rests
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 40 Minutes
1 Mile Run
50 KBS (53, 35)
1 Mile Run
50 Burpees
One athlete works at a time. Split reps and distance up evenly. This workout is highly aerobic with a bulk of it performing running intervals. KBS should be light and done in sets of 15-25 reps.