CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
2 skipping laps
10 hanging side crunches
10 windmills
10 around the world
10 quad pulls
—then— 90 sec supine twist (r/l)
Extra work
Skill/Strength:
3 rounds:
-10 hanging arch to hollows
-10 banded lat pull downs (thicker band than last week if possible)
-10 barbell rows (heavier than last week if possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
1,2,3,4,5 etc…
Burpee to a plate (15/10)
Russian twist (r/l)
50 ft shuttle run