Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
20 Sec On, 10 Sec Off
Jump Rope
Mountain Climbers
Ring Rows
Alt. Reverse Lunges
Inchworm Push-ups
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP x 30 Minutes
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking BW Lunges
20 Strict Pull-ups
One partner works at a time, splitting work however you like. Come up with a plan to maintain a consistent 80% effort. Scale option (200 Singles)(banded strict)(ring row)
Strength
Metcon (No Measure)
3 Rounds
20 Banded Face-pulls
10 Alt Glute Marches Each Leg
Use red band for face-pulls. With glute marches, elevated foot on 45lb plate.