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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

🎃2 Rounds👻

Jump rope series (singles, r,l, skier, bell, dubs)

10 reverse shoulder dislocates

10 wall facing squats

10 KB dead lifts

10 side plank walks

—THEN—

3 min 🐸frog stretch

Weightlifting

Back Squat (2 reps @50%, 2 @60%, 2 @75%, 3 sets of 2 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

2-4-6-8-10…etc.

Box step overs (20/14 med ball)

Deadlifts (185/135)

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