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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200 m row

10 toes to poles

10 toy soldiers

10 dislocates

30 sec supine twist (r/l)

any remaining time= ROLL OUT!

Gymnastics Skills

SKILL

3 rounds:

-10 hanging arch to hollows with re-grip

-10 plate lat pull-overs (on the bench)

-10 false grip ring rows

Metcon

Metcon (Time)

For time:

500 m row

10 standing plate sit ups (15/10)

400 m row

20 standing plate sit ups

300 m row

30 standing plate sit ups

200 m row

40 standing plate sit ups

100 m row

50 standing plate sit ups
Scale: plate sit ups

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