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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
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

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