CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
400m jog
—-then 3 rounds—–
10 pvc windmills
10 supine scorpions
10 hollow rocks
10 wall balls (lighter than you would in a WOD)
Weightlifting
Good Mornings (5 sets of 3 reps)
**Only if you hae completed everything you want to in terms of weightlifting this week. If you have not, make up the lifts from any day this past week.**
Metcon
Metcon (Time)
For time:
200m run
—–then—–
21-15-9:
Thruster (95/65)
TTB
—–then—–
200m run
Metcon (Time)
For time:
200m run
—–then—–
21-15-9:
Thruster (95/65)
TTB
—–then—–
200m run