CrossFit Wachusett – CrossFit
Warm up 12 jog (No Measure)
3 Rounds
4x gym length jog
25′ of Inchworms
10 Air Squats
10 Shoulder Dislocates
10 spiderman crawl
Metcon (Time)
“Boat Race”
3 RFT
500m Row
400m Run
Rest 3 minutes in between rounds.
Ab Circuit
1 Round NOT for time
30 Ab Mat Sit ups
30 sec L- Sit hold
30 Hollow Rocks
