Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 DB Alt. Renegade Rows
10 Abmat Sit-ups
10 Push-ups
10 Air Squats
200 Meter Run or 200 Meter Row
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
60 Calorie Row or 800 Meter Run
100 DB Alt. One Arm Bent Over Rows (35, 20)
60 Calorie Row or 800 Meter Run
100 Push-ups
60 Calorie Row or 800 Meter Run
100 Air Squats
60 Calorie Row or 800 Meter Run
100 Abmat Sit-ups
With a partner complete as many reps/calories as possible in 30 minutes. Split work up however you would like with one partner working at a time. Find a challenging but consistent pace on rower. Keep rows and push-ups reps strict. Scale options (elevated pushups)
Strength
Metcon (No Measure)
3 Rounds
21 Barbell Curls
* 7 Bottom Half + 7 Top Half + 7 Full
60 seconds rest between rounds