Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
4 Rounds of Rowling Each
Then
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.
Metcon
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)
Strength
Metcon (No Measure)
100 Glute Marches
RX+ athletes add 15-25lb plate