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’s
10 stripper squats
10 scorpions
10 HR push-ups
10 hanging arch to hollow swings
Weightlifting
Bench Press (1RM)
15 min
Metcon
Metcon (Time)
4 rounds for time:
10 HSPU
10 pull-ups
50 DU’s
14 min cap
Rx+
strict HSPU’s
C2B pull-ups
