CrossFit Wachusett – CrossFit
Warm-up
Class Warm up 7 (No Measure)
3 Rounds
50 Single Unders
5 AbMat Sit Ups
10 Shoulder Dislocates
10 Air Squats
-then-
2 Rounds of 9 Fundamentals, 5 each round 1 with pvc round to with a bar
Gymnastics
strict pull-ups (5×10 use a band or weight as needed)
Metcon
Metcon (5 Rounds for reps)
5 Rounds of 1 min AMRAP at each station:
Power Snatch 75/55
Box Jump
Ring Row
Cal Row
1 min rest between rounds
