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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 cal row

2 pole spiderman

10 stripper squats

30 sec thread the needle (r/l)

10 ohs w/ pvc

–then– ROLL!!!!

Extra work

4 Rounds

10 back extensions (BW or light to moderate weight)

10 bent over rows (light to moderate weight)

10 seated single arm DB press ea. side (light to moderate weight)

**If athletes can add weight from what they did last week, they should do so.**

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

40 cal row

30 russian twists (15/10)

20 OH walking lunges(15/10)

10 ring rows

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