CrossFit Wachusett – CrossFit
Warm-up
Warm up 10 (No Measure)
3 Rounds
50 Single Unders
10 Walking Lunge Steps
5 Push ups
10 Air Squats
10 Around The world
Teaching Movements
Hollow Rock (TABATA)
Go over hollow positioning,
hollow holds
hollow rock
hollow scales
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 Cal Row
20 Wall Balls 20lb / 14lb
20 Ab Mat Sit Ups
20 KBS 53lb / 35lb
20 Goblet Walking Lunge 53lb / 35lb
