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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

2 pole spiderman

10 scorpions

10 flamingos

2 pole toy soldier

Weightlifting

Back Squat (4 sets of 5 reps @60% of your 1RM)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 cal row

20 abmat sit-ups

20 KB SDHP (53/35)

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