Widespread CrossFit – CrossFit


Warm-up (No Measure)

With Partner

400m Medball Run

20 Partner Push-ups

20 Partner Back-2-Back Squats

20 Partner Medball Situps


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 30 Minutes

400m Run

20 Pull-ups

30 Push-ups

40 Abmat Sit-ups

50 Air Squats
One athlete works at a time, splitting reps evenly. Pick pace that can remains consistent and work output the same for the entire 30 minutes. Keep set smalls to avoid failure.

Categories: wod

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