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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear ๐Ÿป crawl

10 windmills

10 ring rows

10 wall ohs

10 supine ๐Ÿฆ‚ scorpions

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

Metcon (Time)

๐Ÿ™‚ WITH A PARTNER (:

200 single unders

80 wall balls (14/10)

60 power snatches (85/55)

50 jumping chest to bar

50 sit ups

60 overhead squats (85/55)

80 wall balls (14/10)

200 single unders

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