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CrossFit Wachusett – CrossFit

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Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics Skills

Metcon (No Measure)

3 rounds:

10 barbell rows

10 push-ups

10 ring outs
For quailty. Push-ups may be scaled or weighted with a plate on the back as needed to accomplish a moderately heavy set. Keep in mind you will be asked to increase weight/difficulty each week if possible.

Barbell Row (3 sets of 10)

Push-up (3 sets of 10)

Metcon

Metcon (AMRAP – Reps)

3 rounds of 1 min at each station for reps:

V-ups

AB

Jumping squats

Ring rows

Burpees

—–rest—–

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