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
