21115

CrossFit Wachusett – CrossFit

Warm-up

Warm up 5 (No Measure)

3 Rounds

20 Double Unders

10 Spiderman Crawl

10 Superman

-Then-

2x 9 Fundamentals 5 each, round 1 with PVC, round 2 with a Bar

Weightlifting

Overhead Squat (10 RM)

10 mins to work to a 10RM OH Squat, FULL Depth on every rep!

Metcon

Metcon (Time)

For Time:

Rx:

50 DU’s

30 HSPU

50 DU’s

30 Box Jumps 24/20

50 DU’s

10 Wall walk ups

Rx+

20 Triple Unders

30 HSPU

20 Triple Unders

30 Box Jumps 30/24

20 Triple Unders

75′ HS walk
If you have to scale HSPU to more than 1 AbMat scale to Push-Press @ 65-75% of your 1RM

Scale DU’s to 100 Singles

Leave a Comment

Your email address will not be published.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

Scroll to Top