CrossFit Wachusett – CrossFit

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Group Warm-up (No Measure)

Group Warm-up

Gymnastics Skills

Metcon (No Measure)

3 rounds:

Free standing holds/free standing kick ups/nose and toes

2 kipping HSPU’s (deficit kipping if proficient at HSPU’s)

6 back extensions

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20 push-presses (65/45)

*no dropping barbells*

20 KB swings (35/26)

20 abmat sit-ups

20 AB cals


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