Widespread CrossFit – CrossFit
Mobility
5 minute soft tissue work: foam roller and/or lacrosse ball
Warm-up
Warm-up (No Measure)
With Partner Complete
4 Rounds Each
Rowling
*For every meter over or under 100 your partner does that number of burpees.
Metcon
Metcon (Time)
1000 Meter Row
50 Abmat Sit-ups
2 Minutes Rest
800 Meter Run
50 HR Push-ups
2 Minutes Rest
1000 Meter Row
50 Inverted Rows
2 Minutes Rest
800 Meter Run
50 Air Squats
The focus of this workout should be on being consistent with row and run intervals (within 15-20 seconds). Your pace should be slightly uncomfortable. Half the class will start on the run, other half on row. 30 minute time cap.