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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 extension and push ups for dips

Weightlifting

Deadlift (4×4@ 80%)

The focus is perfect technique, but pulling with some speed, reset at the bottom with each rep (not touch and go)

Metcon

Metcon (Time)

Rx+

3 Rounds For Time

20 Wall Balls 20/14

10/6 Muscle ups

Rx

3 Rounds for time

20 Wall balls 20/14

20 Pull-ups

20 Push-ups
This workout should take 10-12 mins

14 min Cap

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