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)
