CrossFit Wachusett – CrossFit
Row/long (No Measure)
Row 500m
then 3 rounds of:
20s samson stretch each leg
10 Cossacks
10 Pull-ups
10 Push-ups
10 Grasshoppers
10 Supermans
Then
Row 500M
Push Press (4 RM)
12 minutes
Metcon (Time)
21-15-9
Row Cals
HSPU
KBS 53/35
Rx+
21-15-9
AD Cals
HSPU open standard
KBS 53/35
8 min Cap
Scale HSPU to regular push-ups or HSPU kick-up to negative (no abmats)
