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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
sub superman for back extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

25 Cal Row

25 Burpees over the bar

25 Wall balls 20/14

25 Deadlifts 155/105

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