CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Extra work
Metcon (No Measure)
3 rounds:
18 hollow rocks
18 arch rocks
18 banded lat pull-downs
18 sec L-sit hold on rings or between boxes (accumulate 18 sec if you cannot hold for 18 sec straight)
Metcon
Metcon (AMRAP – Reps)
18 min AMRAP:
10, 20, 30, 40, etc…
KB swings (53/35)
Goblet lunges (53/35)
Burpees
Abmat sit-ups
