CrossFit Wachusett – On Ramp
Warm-up (No Measure)
3 Rounds:
– 250m Row
– 10 Spiderman Crawl
– 5 Push-ups
– 10 Shoulder Dislocates
– 10 Walking Lunges
Class Movements
– Pike Push-up & Handstand Push-up
– Ring Dip & Triceps Dip
– Pistol Squat & Scales
Heavy Front Squat
10 miin:
– Work up to a heavy single front squat
Fran (Time)
For Time:
21-15-9
– Thrusters (95#/65#)
– Pull-ups
