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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

—–First, with a partner—–

20 cal row/front plank

15 cal row/squat sit hold

—–Then 3 rounds—–

2 pole toy soldiers

2 pole spiderman

10 around the world

Extra work

Metcon (No Measure)

3 rounds:

12 hollow rocks

12 arch rocks

12 banded lat pull-downs

12 sec L-sit on rings or between boxes (accumulate 12 sec if you can’t hold for 12 sec straight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

20 cal row

20 KB swings (53/35)

20 Russian twists (53/35)

20 KB front rack walking lunge (53/35)

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