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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

1 min jump rope

10 quad pulls

1 pole inchworm/1 pole crab walk

10 hanging arch to hollow

10 windmills

Weightlifting

SKILL (10 min death by push-ups )

Increase by 1 rep or increase by 2 reps depending on skill level

Metcon

Metcon (3 Rounds for reps)

5 min AMRAP:

10 strict presses (55/35)

10 TTB

—–1 min rest—–

4 min AMRAP:

10 push-presses (75/55)

10 TTB

—–1 min rest—–

3 min AMRAP:

10 push-jerks (95/65)

10 TTB