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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal AB

2 pole spiderman

10 PVC (rnd 1)/barbell (rnd 2&3)goodmornings

2 pole walking lunges

Metcon

Metcon (AMRAP – Rounds)

12 min EMOM:

8 deadlifts (95/65)

8 front squats (95/65)
Rx+

deadlifts (135/95)

front squats (135/95)

score = successful minutes, no penalties for missing a round

Gymnastics Skills

Pull-Up Negative (4 sets of 4 reps)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).

Single Arm DB/KB Row (4 sets of 10 reps)

DB Bicep Curls (4 sets of 10 reps)

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