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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Dynamic πŸ§žβ€β™€οΈ

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 (No Measure)

πŸ’«TabataπŸ’«

Plank

Walking lunges

Strict press (45/35)

Weighted knee ups (14/10)
20 seconds on, 10 seconds off

1-minute rest between each station

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