CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
200m jog
—-then—-
3 rounds:
10 glute bridges
10 hanging arch to hollows
10 shoulder dislocates
10 PVC OH squats
—–then—–
200m jog
Weightlifting
3 position snatch (60%, 65%, 70%, 75%, 80%, max)
3 position snatch
Hips, Knees, Floor
15 min
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min cap