CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
1 pole bear/ 1 pole crab
10 jumping squats
10 ring rows
10 toes to poles
10 scap pulls
10 around the world
Gymnastics
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 (Time)
Teams of 3
100 lunges
90 russian twists (15/10)
80 box jumps (20)
70 strict press (45/35)
60 air squats
50 shoulder touches
40 knees to chest
30 AB cals
20 burpee pull ups
10 plate sit ups
Rx+ Team of 2
