Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
10 Calorie Row
10 One Leg Deadlifts
5 Burpees
30 Second Hollow Hold
Strength
Metcon (Weight)
Teams of 2
Tabata
16 Rounds: 30 sec on, 15 sec off
Sled Power Walks (Average BW)
One partner works other rests switching each round. Each partner does 8 rounds. Weight should be average bodyweight of partners.
Metcon
Metcon (AMRAP – Rounds)
Teams of 2
AMRAP x 22 Minutes
500m Row
Partners switch every 500 meters. Go at a hard pace for your turn. Score is total number of completed 500m intervals / rounds.