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CrossFit Wachusett – CrossFit

Warm-up

met: Warm-up (No Measure)

3 rounds:

10 of ea. jump rope series (singles, R-leg, L-leg, skier, bell, DU’s)

10 stripper squats

10 around the worlds

1 pole crab walk

1 pole inchworm

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Gymnastics Skills

Pull-Up Negative (4 sets of 8 reps)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).

DB Bicep Curls (4 set of 6 reps)

Single Arm DB/KB Row (4 sets of 6 reps)

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