CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
1 min jump rope 🐰
10 ring rows 💍
2 pole Spider-Man 🕷
10 push jerks 🤹🏼♀️
30 sec box stretch 📦
Extra work
4 Rounds:
10 back extensions (BW or light to moderate weight)
10 bent over rows (light to moderate weight)
10 seated single arm DB press ea. side (light to moderate weight)
Metcon
Annie Meets Grace (Time)
50-40-30-20-10
Double Unders
Sit ups
*3 CLEAN AND JERKS AFTER EACH SECTION* (135/95)
15 MIN CAP
