11918

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Jump rope series – 10 of ea. (singles, R-leg, L-leg, skier, bell, DUs)

2 pole spiderman

1 pole inchworm

10 hanging arch to hollow swings

10 air squats

Weightlifting

Back Squat (20 reps at 5lbs more than last week)

If you haven’t done a 5RM, work up to a heavy set of 20 back squats for the day.

If you didn’t hit 20 reps last time, attmept that weight again or decrease weight to a doable weight.

12 min

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45# for men and women.

14 min cap

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45# for men and women.

14 min cap

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top