Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Calorie Row
30 Singles
10 Air Squat
30 Jumping Jacks
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP x 20 Minutes
50 Double Unders
50 Wall balls (20, 14)
50 Calorie Row
50 Handstand Push-ups
One partner works at time, splitting work up into big sets, to minimize transitions. Output should be relatively high 85% when it is your turn. Scale options (100 singles as team)(DB push presses)
Strength
Metcon (No Measure)
AMRAP x 8 Minutes
10 Double DB Hammer Curls
10 Double DB Romanian Deadlifts
30 Plate Russian Twists