Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Abmat Pizza Game or 400m Run
Then
3 Rounds
10 Walking Lunges
8 Hollow Rocks
6 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
500m Row
10 Pull-ups
20 Push-ups
30 Air Squats
Split distance and reps evenly between partners. One partner works at a time. Shot to keep a hard but consistent pace on rower.. PU scale: (Banded PUs)(Jumping PUs)(Ring Rows)