102015

CrossFit Wachusett – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
substitute superman for back extensions

Weightlifting

Clean and Jerk (HS)

15 mins to work to a Heavy single (doesn’t need to be a max)

Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

20 KBS 53/35

10 Burpees over KB

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