Widespread CrossFit – CrossFit

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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 (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)


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.

Categories: wod

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