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CrossFit Wachusett – CrossFit

Warm-up

Bring a Friend Warmup (No Measure)

3 Rrounds

2x gym length jog

10 Walking Lunge Steps

5 push-ups

10 Spiderman Crawl

10 Around the world

5 inchworms

Group

Metcon (No Measure)

Teaching Movements:

Air Squat

Goblet Squat

AbMAt Sit up

Burpee

Box Jump/Step up

Metcon

Metcon (2 Rounds for reps)

8 min amrap

30 box jumps/step ups

30 Abmat sit ups

30 goblet squats

30 lateral partner burpees

Rest 3 mins

8 Min amrap

10 box jumps/step ups

10 Abmat Sit ups

10 goblet squats

10 burpees

Partner 1 does a full round then partner 2 does a full round relay style

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