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CrossFit Wachusett – CrossFit

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Warm-up

Extra work

4 rounds:

10 back extensions (BW or light to moderate weight)

10 bent over rows (light to moderate weight)

10 seated single arm DB press ea. side (light to moderate weight)

**If athletes can add weight from what they did last week, they should do so.**

Metcon

HANG IN THERE PARTNER (AMRAP – Rounds)

20 min EMOM (with a Partner)

5 Thrusters (95/65)

5 Burpees

While partner hangs from Pull-Up Bar
Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

Warm-up (No Measure)

3 rounds

200 m run

10 good mornings

10 hanging lat pulls

10 banded squats

5 tempo push ups

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