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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m jog

10 ring rows

1 pole HS walk or 3 wall walks

2 pole toy soldiers

10 PVC good mornings

**For fun: 1 cartwheel into 1 somersault…if you dare :)**

Weightlifting

Strict Press (3×1 @ 90% of 1RM)

12 min to work up to 90% and complete 3 sets of 1 rep there.

Metcon

Granite Games 17.4 (AMRAP – Rounds and Reps)

10 min AMRAP:

6 ring muscle ups

12 shoulder to OH (155/105)

15 burpee box jump overs
Scaled – pull-ups, shoulder to OH (95/65)

Masters 45-54 – ring MU’s, shoulder to OH (115/80)

Masters 45-54 Scaled – pull-ups, shoulder to OH (75/55)

Masters 55+ – C2B pull-ups, shoulder to OH (95/65)

Masters 55+ Scaled – pull-ups, shoulder to OH (65/45)

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