CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
4 pole bear crawl
8 stripper squats
8 bar strict press
8 windmills
8 wall facing hand rocks
1 min static stretch of your choice!
Weightlifting
Push Press (5×4 push presses @80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 wall facing shoulder touches
10 box jumps (24/20)
10 alternating shoulder to OH w/ DB (50/35)
10 alternating lunges
(scale to plank or off the box shoulder touches)