Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Pizza Abmat Game
3 Minutes w/ 5 Burpee Penalty
Then,
2 Rounds
5 Ring Rows
5 Push-ups
5 Air Squats
Metcon
Metcon (Time)
Teams of 2
1 Mile Run
200 Wallballs (20, 14)
200 Double Unders
1 Mile Run
One partner works at a time. Split up reps and distance evenly between partners. Break mile into 4x400m. Scale weight and movements as needed. DU scale: X3 singles. 40 minute time cap.
