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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

2x Gym length jog

10 Inch worms

10 shoulder dislocates

5 burpees

5 strict pull-ups

10 push ups

10 grasshoppers

Gymnastics

Handstand Push-ups (ME)

Advnced:

1 Set ME ub Then; 3×60% of max

intermediate:

4×5 with a 90s rest

Beginner:

4 HS Kick up with a 30s hold

Weightlifting

Push Press (8 mins to work to a heavy set of 3)

Metcon (Time)

3 Rounds for time

20 Box Jumps 24/20

15 Shoulder 2 Overhead 115/75

Rx+

3 Rounds for time

30 Box Jumps

15 Push Jerks 155/105

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