CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
1 min jump rope ๐ฐ
10 ring rows ๐
2 pole Spider-Man ๐ท
10 push jerks ๐คน๐ผโโ๏ธ
30 sec box stretch ๐ฆ
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