CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200 m run
30 sec Samson stretch/ each leg
10 Russian KB swings
30 sec shoulder opener in rack
10 OH squats w/ PVC
Weightlifting
Strict Press (1 Rep Max Strict Press)
12 min
Metcon
Version of INDIVIDUAL GAMES WOD – Fibonacci (Time)
For time:
5-8-13 reps of:
Handstand push-ups (Rx+ strict) (scale to plate push-ups)
Kettlebell swings (53/35) (Rx+ 70/53)
Then, 40 overhead lunges (in place, stepping forward and split evenly between hands in whatever numbers/sets you want) with the KB
*6 min cap for the games, 8 min cap for CFW*
