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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

30 Jumping jacks

8 HR Push ups

10 Flamingos

10 Sit ups

10 Halo bridges

10 Dislocates

Then- Group Stretch-

Gymnastics

Gymnastics Skill:

3 rounds

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

2 laps around the box on hands

10 ring outs

Metcon

Elena Special (No Measure)

3 Rounds (1 minute)

Z Press

Reverse Lunges

Floor wipers

AB cals

Plate stand ups/sit ups

Rest

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