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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

2x Gym Skip

1 Pole inch Worms

10 Ring Rows

10 Shoulder Dislocates

10 Hollow Rocks

Gymnastics

Pull-up Kipping (ME UB)

Advanced (More than 10 UB kipping Pull-ups

1 set of ME UB

then

3 Sets of 60% of Max with 1 min rest

Intermediate:

5 sets of 5 pull-ups with a 1 min rest

Beginner:

5 set of 10 kips with a 1 min rest

Weightlifting

Strict Press (3×5 you choose the weight)

Metcon

Metcon (Weight)

5 Min AMRAP for weight

Thruster
You choose the weight can add or subtract as you see fit

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