Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes of Abmat Pizza Game
*For every drop do 5 abmat situps
Then
2 Rounds
50 Single Unders
20 Air Squats
5 Deadlifts
5 Hang Power Clean
5 Push Presses
Metcon
Metcon (AMRAP – Reps)
Teams of 2
6 Rounds
60 Seconds Max Sumo Deadlift High Pull (75, 55)
60 Seconds Max Wall balls (20, 14)
60 Seconds Max Abmat Sit-ups
60 Seconds Max Ground-2-Overhead (75, 55)
60 Seconds Max Double Unders
This workout will test your muscles ability to use oxygen received from the heart and lungs to produce energy (aerobic power). One athlete completes a full 60 seconds while their partner rests, switching each movement. Weight should be light to moderate and output high, 80%. Keep rep counts for each movement. Score is total reps completed. Scale option (DU attempts)(single unders)