Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Air Squats
10 Reverse Lunges
Then,
2 Rounds
200m Run or Row
10 Front Squats
5 Burpees
Mobility
Worlds Greatest Stretch: 20 second in each position
Metcon
Metcon (Time)
Teams of 2
1200m Run
50 Front Squats (115, 75)
50 Push-ups
800m Run
40 Front Squats
40 Push-ups
600m Run
30 Front Squats
30 Push-ups
400m Run
20 Front Squats
20 Push-ups
200m Run
10 Front Squats
10 Push-ups
One partner works at a time. Split distance and reps evenly. If need to scale run to row: 50-40-30-20-10 calories. Weight should be light.