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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series (10 of ea: singes, R-Leg, L-leg, skier, bell, DU’s)

1 pole crab walk

1 pole duck walk

10 shoulder dislocates

10 OH squats (practice your depth)

Weightlifting

Overhead Squat (6RM)

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

30 DU’s

15 pull-ups
Rx+ C2B

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