CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200 m run
5 slow ring rows
10 stripper squats
5 Halo bridges
10 arch to hollow
10 windmills
-Then 2 min group frog-
Weightlifting
Metcon
Back Squat (1RM)
Metcon (Weight)
5 minutes to work to a 1RM clean
-1 min rest-
Metcon (AMRAP – Reps)
5 min AMRAP
2,4,6,8,10…
Front squats (95/65)
Pull ups
-1 min rest-
Rx+
50/35 lb DB
Chest to bar
Metcon (Weight)
5 minutes to work to a 1RM clean
-1 min rest-