Widespread CrossFit – CrossFit

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Warm-up (No Measure)

Teams of 2

4 Rounds of Rowling Each


3 Rounds

10 Walking Lunges

5 Yoga Push-ups
Partner #1 shots to row a 100 meters. For every meter over or under 100, partner #2 does that number of burpees.


Shakin Not Stirred (Time)

2000m Row

150m Air Squats

100 Burpees
Purely aerobic workout today. All non-technical movements so put your head down and get some work done. If needed due to limited rowers, go in 2 heats. Scale option: (1 mile run)


Metcon (No Measure)

100 Glute Marches
RX+ athletes add 15-25lb plate

Categories: wod

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