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
