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Wednesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Back Squat (4-4-4-4-4-4-4) EVERY 1:15 x 7 SETS* 4 Back Squats *Start at a moderate weight a build to a moderate-heavy weight. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Front Squats (115/75) 12 Box Jumps 18 Sit-ups

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Tuesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 1 Pole Bear Crawl 1 Pole Inchworm Push Up 8 Ring Rows 10 Dislocates Strength Push Press (4-4-4-4-4-4-4) EVERY 1:15 x 7 SETS* 4 Push Press *Start at a moderate weight a build to a moderate-heavy weight. Workout Metcon (Time)

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Saturday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200/150m Row 25 Jumping Jacks 25 Mountain Climbers -into- 2 ROUNDS 10 Lunges –> 10 Jumping Lunges 10 Double DB Deadlifts 10 Double DB Front Squats Strength Metcon (No Measure) 3 SETS 8/8 DB Bulgarian Split Squats 25 Banded Glutes Bridges -Rest

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Thursday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ROWLING! Metcon Metcon (AMRAP – Rounds and Reps) With a Partner: 50 Push press 50 Partner hi fives 50 Cal row 50 Ground to OH 50 Toe Taps 50 Wall balls 50 Mystery movement

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Wednesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 50m Shuttle Run 10 Air Squats 50m Shuttle Run 10 Sit ups 50m Shuttle Run 10 Kang Squats Strength Thruster (5-5-5-5-5-5-5) EVERY 1:15 x 7 SETS* 5 Thrusters *Start at a light weight a build to a moderate weight.

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Monday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 ROUNDS (:20 ON/ :10 OFF) R1-R2: Single Unders R3: High Jump Single Unders R4: Fast Wrist Single Unders R5: Penguin Taps R6: Single Single Double Under R7-R8: Double Unders Athletes will then transition into… 2 ROUNDS 10 Lunges 10 Good Mornings 10 Air

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