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
Front Squat (6 RM)
10 mins should be heavy but perfect and as fast as possible
Metcon (Time)
3 RFT
400m Run
12 KBS 53/35
3 Ring MU
Rx+
70/53 # KB
6 MU’s
15 min cap
Scale MU’s to 9 Pull-ups and 9 Push-ups
