Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Row
40 Walking Lunges
400 Meter Run
20 Push-ups
Metcon
Metcon (Distance)
Teams of 2
AMRAP x 30 Minutes
50 Meter Sled Pushes (45, 25)
100 Meter Sandbag Run (75, 50)
200 Meter Run
300 Meter Row
One partner works at a time, done relay style.
Meaning athlete #1 completes 50m sled push then partner #2 completes 50m sled push Then partner #1 does 100m sandbag run followed by partner #2. So each partner does 50m sled, 100m sandbag, 200m run, & 300m row each round. Find a challenging pace you can maintain for entire 30 minutes. Your team score is total distance completed.
Strength
Metcon (No Measure)
3 Rounds
30 Glute Marches
20 Banded Curls
Glute marches should be done against box. Use either red or black band for curls.