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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

1 pole twisting lunge

1 pole bear crawl

10 step ups

5 push ups

10 shoulder dislocates

30 sec HS hold

Metcon

19.3 Rx (Time)

For time:

200-ft. dumbbell overhead lunge (50/35)

50 dumbbell box step-ups (24/20)

50 strict handstand push-ups

200-ft. handstand walk
Time cap: 10 minutes

19.3 Scaled (Time)

For time:

200-ft. dumbbell front rack lunge (50/35)

50 dumbbell box step-ups (24/20)

50 strict handstand push-ups (5″ elevated)

200-ft. bear crawl
Time cap: 10 minutes

19.3 Masters Rx (Time)

For time:

200-ft. dumbbell over head lunge (35/20)

50 dumbbell box step-ups (24/20)

50 strict handstand push-ups (5″ elevated)

200-ft. handstand walk
Time cap:10 min

19.3 Scaled Masters (Time)

For time:

200-ft. dumbbell overhead lunge (20/10)

50 dumbbell box step-ups (20″/16″)

50 DB Strict press (with two dumbbells)

200-ft. Bear crawl

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