CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Gymnastics
Pull-ups (1xME kipping)
If you do not have kipping pull-ups, set yourself up in the most difficult position for ring rows and do 1 ME set.
Metcon (No Measure)
8×10 sec arch to hollow hand releases, 20 sec rest
———-or———-
8×20 sec arch to hollow, 10 sec rest
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
200m run
4 bar MU
6 hand release push-ups
scales for bar MU’s: C2B/pull-up/banded pull-up
