CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Pull-Up Negative (3 sets x 5 reps)
Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
15 min, rest 2 full min in between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
16 KB swings (53/35)
16 KB russian twists (53/35)
16 jumping air squats
16 ring rows
