CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
10 hollow rocks
10 arch rocks
10 PVC good mornings
10 wall balls (less than you would use for a WOD)
Weightlifting
Thruster (1RM)
15 min
Metcon
Metcon (Time)
21-18-15-12-9 for time:
HSPU’s
cal row
HSPU scales:
HSPU negatives
pike push-ups
plate push-ups
