CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
200 m row
10 stripper squats
6 inchworm push ups
10 supine scorpions
10 dislocates
Gymnastics Skills
3 rounds
ME headstand hold (must prove 0:30 headstand hold in order to move to handstand hold practice)
2 laps around the box on hands
8 ring outs
Metcon
Metcon (AMRAP – Rounds and Reps)
22 min partner AMRAP
400 m row
50 wall balls
400 m row
50 plate burpees
400 m row
50 med ball sit ups
400 m row
50 partner hi-5’s
