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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

10 hollow rocks

10 arch rocks

10 PVC good mornings

10 wall balls (less than you would use for a WOD)

Weightlifting

Thruster (1RM)

15 min

Metcon

Metcon (Time)

21-18-15-12-9 for time:

HSPU’s

cal row
HSPU scales:

HSPU negatives

pike push-ups

plate push-ups

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