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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
20 KBS 53/35
20 Jumping Pull-ups
20 Walking Lunge Steps
20 medicine ball cleans
20 Cal Row
Jumping Pull ups bar should measure half way down forearm when arms are extended over head. All reps must reach full lockout at the bottom and chin above bar at the end of the rep
Metcon (AMRAP – Reps)
Not For Time:
75 AbMat Situps
