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
