CrossFit Wachusett – CrossFit
Warm-up
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)
**If athletes can add weight from what they did last week, they should do so.**
Metcon
HANG IN THERE PARTNER (AMRAP – Rounds)
20 min EMOM (with a Partner)
5 Thrusters (95/65)
5 Burpees
While partner hangs from Pull-Up Bar
Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
Warm-up (No Measure)
3 rounds
200 m run
10 good mornings
10 hanging lat pulls
10 banded squats
5 tempo push ups
