Friday

CrossFit Wachusett – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MINUTE CAP)

15 Bootstrap Stretches → 15 Kang Squats

20 Alt Reverse Lunges → 20 Alt Cossack Squats

10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats w/ empty bar @ 32×1

Then…

2 ROUNDS

10 WB Front Squats → 10 WB Deadlifts

10 WB Push Press → 10 WB Deadlift + Shrug

10 WB Thrusters → 10 WB G2OH

10 Wall Balls →

Strength

Back Squat (3RM)

EVERY 1:15 x 7 SETS*

3 Back Squats

*Start at a moderate-heavy weight a build to a 3RM.

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

12 G2OH (20/14)

12 Wall Balls

-Rest 1:00-

AMRAP x 4 MINUTES

10 G2OH

10 Wall Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 G2OH

8 Wall Balls

Recent Posts

Leave a Comment