Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row
10 Half Burpees
200m Run
Metcon
Beastmode (AMRAP – Rounds)
EMOM x 20 Minutes
Even Minutes: 10 Calorie Row
Odd Minutes: 10 Burpees
RX+: (12-15 Calories)(12-15 Burpees) Your goal today is to not miss a round/min and choose the right scaling that will push you both physically and mentally.
Strength
Metcon (No Measure)
4 Rounds
25 Banded Pull-aparts
25 Banded Leg Curls Each
2 sets overhead, other 2 in front.