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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 shoulder dislocates

2 pole toy soldier

10 hanging arch to hollows

10 HR push-ups

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP:

4 TTB

4 DB snatches (53/35)

8 TTB

8 DB snatches

12 TTB

12 DB snatches

16 TTB

16 DB snatches

ett….

Gymnastics Skills

Pull-Up Negative (4×4)

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

Single Arm DB/KB Row (4×10)

DB Bicep Curls (4×10)

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