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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series – 10 of ea: singles, R-leg, L-leg, skier, bell, DU’s

10 stripper squats

10 scorpions

10 HR push-ups

10 hanging arch to hollow swings

Weightlifting

Bench Press (1RM)

15 min

Metcon

Metcon (Time)

4 rounds for time:

10 HSPU

10 pull-ups

50 DU’s
14 min cap

Rx+

strict HSPU’s

C2B pull-ups

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