CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
jump rope series (10 of ea. – singles, R-leg, L-leg, skier, bell, DU)
10 ring rows
10 shoulder dislocates
10 PVC good mornings
10 med ball cleans
Gymnastics Skills
Strict Pull-Ups (Max effort strict body weight pull-up)
As difficult as possible across all three sets (bands across j-cups, BW or weighted)
If you cannot get 1 strict pull-up use the smallest band possible across j-cups to get 5 or less.
Metcon (No Measure)
3 rounds:
10 Hanging arch to hollow swings
10 Banded lat presses
10 Barbell rows
Enter in the weight used for the barbell rows in the section below.
Barbell Row (3 set of 10 reps)
Metcon
Metcon (Time)
3 rounds for time:
40 DU’s
20 DB snatches (50/35)
10 burpees over the DB
12 min cap
