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
