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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 Jump rope series(r/l/ski/bell/dubs)

10 flamingos

10 stripper squats

10 shoulder touches

30 sec shoulder opener

Weightlifting

Push Press (3 sets of 2 reps at 85%)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

100 DUs

10 deadlifts (225/155)

20 wall balls (20/14)

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