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CrossFit Wachusett – CrossFit

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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

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