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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear crawl

5 hollow rocks/ 5 arch rocks

10 supine scorpions

5 jumping squats (3 sec pause at bottom)

10 around the world

Weightlifting

Back Squat ((De-load) 4×5 @ last week’s weight -50lbs)

Metcon

Metcon (Time)

For time:

20 burpees

20 air squats

20 abmat sit-ups

20 AB cals

20 abmat sit-ups

20 air squats

20 burpees

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