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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200 m row

10 stripper squats

6 inchworm push ups

10 supine scorpions

10 dislocates

Gymnastics Skills

3 rounds

ME headstand hold (must prove 0:30 headstand hold in order to move to handstand hold practice)

2 laps around the box on hands

8 ring outs

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min partner AMRAP

400 m row

50 wall balls

400 m row

50 plate burpees

400 m row

50 med ball sit ups

400 m row

50 partner hi-5’s

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