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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Jump Rope Warm-ups 10 of each: Singles, Single Leg, Bell , Skier, DU

5 inchworms

10 Air Squats

10 GrassHoppers

20s Samson Stretch each leg

Weightlifting

Back Squat (heavy single, then 3 sets of 1 rep @ 90%)

Enter your 90%

10 min to work up to HS and then 5 min to comlete the 3 sets of 1 rep at 90%.

Metcon

Metcon (Time)

For time:

60 goblet squats (53/35)

50 abmat sit-ups (20/14)

30 OH squats (135/95)

200 DU’s
15 cap

Rx+

60 pistols

50 GHD sit-ups

30 OH squat (175/125)

200 DU’s

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