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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

20 jumping jacks

10 superman (3 banana hold)

10 med ball cleans

10 arch to hollow

10 PVC good mornings

Gymnastics Skills

Metcon (No Measure)

3 rounds:

10 barbell rows (heavier than last)

10 push-ups (match or heavier than last)

10 ring outs

Barbell Row (3 sets of 10 reps)

Push-ups (3 sets of 10 reps)

Metcon

Metcon (AMRAP – Reps)

18 min AMRAP of:

1-2-3-4-5-6-7-etc…

Wall balls (20/14)

V-up (20/14)

OH walking lunges (20/14)

Hanging knee ups (20/14)

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