CrossFit Wachusett – CrossFit
Warm-up
Warm up 7 (No Measure)
3 Rounds
4 x Gym Length Jog
3 HS Kick ups
10 Wall Facing Squats
10 Around The World
10 Spiderman Crawl
Group
Metcon (3 Rounds for reps)
3 sets of ME UB Strict pull-ups, if you get more than 6 add weight, if you get less than 6 add a band
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 Ring Rows
20 Burpees
20 Air Squats
20 AbMAt Sit ups
20 KBS 53/35
