31517

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

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