CrossFit Wachusett – CrossFit
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
Metcon (AMRAP – Rounds and Reps)
20 min amrap
400m run (every 100m=1reps)
21 KBS 53/35
15 Wall-balls
9 Medicine ball sit-ups
