CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 pole bear crawl
1 pole crab walk
10 shoulder dislocates
1 pole inchworms
1 pole spiderman
10 scorpions
Weightlifting
Push Press (1RM)
10 min
Metcon
Metcon (Time)
For time:
50 DU’s
3 wall walks
40 TTB
3 wall walks
12 strict pull-ups
3 wall walks
20 abmat sit-ups (20/14)
3 wall walks
10 HSPU’s
20 min time cap
scales:
6 inchworms moving only hands for wall walks
100 single unders for DU’s, knees to chest for TTB, banded strict pull-ups, standing HSPU’s
