CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2x gym jog
10 stripper squats
1 pole inchworm
1 pole duck walk
10 around the worlds
Weightlifting
Back Squat (20 reps at 5lbs more than last week.)
If you have missed a Friday, please read:
*If you have a 5RM but didn’t do 5RM -50lbs, do that.
*If you haven’t done a 5RM yet, work up to and complete a heavy set of 20 back squats.
12 min
Metcon
Metcon (AMRAP – Reps)
TABATA at each for reps:
Wall balls (20/14)
DB snatch (50/35)
*8 rounds of 20 sec on, 10 sec off for wall balls and then 8 rounds of 20 sec on, 10 sec off for DB snatch = 8 min total workout*
