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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

1 min jump rope

2 pole spiderman

10 supine scorpions

10 push ups

30 sec shoulder opener

Ab Circuit

3 rounds (not for time)

10 single arm db ohs

15 v-ups or toes 2 poles

10 kb side oblique crunches

Metcon

Metcon (AMRAP – Rounds)

15 min EMOM

1 Push Press (115/75)

1 Push Jerk

1 Split Jerk

10 Double-Unders

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