CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
400m jog
—–then—–
3 rounds:
10 shoulder dislocates
10 air squats
10 Russan KB swings (you choose weight)
5 kick ups (to the wall or freestanding)
Weightlifting
Strict Press (3×4 @ 75%)
12 min to work up to and cmoplete 3 sets of 4 reps there.
Metcon
Metcon (Time)
For time:
20 strict presses (50% of your 1RM strict press)
20 push presses (70% of your 1 RM strict press)
20 push jerks (100% of your 1RM strict press)
12 min cap
