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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 AB cals

10 Flamingos

5 tempo push up

10 stripper squats

30 sec supine twist hold

then—gymnastics🤸🏽‍♂️complex—

Gymnastics

Gymnastics Skill:

3 rounds

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

14 shoulder touches

14 hollow rocks

Metcon

Metcon (AMRAP – Reps)

3 rounds-1 min each

Lunges

Plank step ups

Bottom to bottom squat

Wall walks/inchworms

Sprints

REST

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