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
