Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
2 Rounds
10 Deadbugs
10 Birddogs
5 Overhead Squat
10 Kettlebell Swings
15 Box Jump Overs
Use stick or empty barbell for OHS
Metcon
Metcon (Time)
Teams of 2
150 Kettlebell Swings (53, 35)
1200 Meter Row
100 Overhead Squats (75, 55)
1200 Meter Row
75 Box Jumps Overs (24, 20)
1200 Meter Row
One partner works at a time, splitting work evenly. With this amount of volume it would be smart to start out at a slower /comfortable pace and build to 70% from there. Dont go out too fast! Break up reps into smaller manageable sets. Weights should be light, especially the OHS. Scale option (front rack reverse lunges)(front squats)(1000m run) 35 minutes time cap.