CrossFit Wachusett – CrossFit
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