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
Metcon
Metcon (AMRAP – Reps)
TABATA 8 Rounds 20 on 10 off @ each station
Cal Row
Front Squat 95/65
Power Clean 95/65
Wall-Ball
