CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Extra work
Metcon (No Measure)
3 rounds:
16 hollow rocks
16 arch rocks
16 banded lat pull-downs
16 sec L-sit hold on rings or between boxes (accumulate 16 sec if you cannot hold for 16 sec straight)
Metcon
Metcon (AMRAP – Reps)
4 rounds, 1 min at each station:
box jumps (24/20)
AB cals
push press (75/55)
V-ups
—–1 min rest—–
