71415

CrossFit Wachusett – CrossFit

(No Measure)

3 RFT

Jump Rope warm-up 10 each (singles, SL, bell, skier, cross, DU)

Samson Stretch 20s per leg

10 Wall-Facing Squats

10 Push-ups

5 Ring Rows

5 hollow Rocks

Strict Press (6RM)

8 mins to work up to a heavy set of 6 one attempt

Metcon (Time)

20-15-10

HSPU

TTB

DU

Rx+

30-20-10

Deficit HSPU 45&25/45# Bumpers

GHDSU

DU
scale HSPU to about 80% of your 6RM

Scale TTB to AbMat Situp

Scale DU to 2x the amnt in singles

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