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
