7517

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope seires (10 of each – singles, R-leg, L-leg, skier, bell, DU’s)

10 ring rows

2 pole spiderman

10 shoulder dislocates

10 air squats

Gymnastics

Metcon (No Measure)

3 rounds – circuit style

18 hollow rocks

18 arch rocks

18 banded lat pull-downs

10 arch to hollow with re-grip

Metcon

Metcon (Time)

3 rounds for time:

20 alternating DB snatches (50/35)

40 DU’s

20 TTB
14 min cap

Scale: 80 singles, 20 kipping knees up

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