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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

4 gym laps or 200 m run

10 cuban presses

10 cossacks

5 arch hollow/ 5 pull ups

30 sec pigeon/each leg

Extra work

4 rounds:

10 back extensions (BW or light to moderate weight)

10 bent over rows (light to moderate weight)

10 seated single arm DB press ea. side (light to moderate weight)

**If athletes can add weight from what they did last week, they should do so.**

Metcon

Metcon (Time)

4 rounds

4 pole walking lunges

20 sit ups w/ med ball

20 pull ups
Rx+ GHD sit ups

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