CrossFit Wachusett – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Dynamic 🧞‍♀️

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 (No Measure)



Walking lunges

Strict press (45/35)

Weighted knee ups (14/10)
20 seconds on, 10 seconds off

1-minute rest between each station

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top