30/50

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

30 Minute Time Cap

Metcon (Time)

300m Run

50 Pull-Ups

30 Power Cleans (115/85)

50 Alternating Shoulder Taps

30 Wallballs (20/14, 10’/9′)

50 Ring Dips

30 Wallballs (20/14, 10’/9′)

50 Alternating Shoulder Taps

30 Power Cleans (115/85)

50 Pull-ups

300m Run
Scale by reducing the reps to half. The intention of this MetCon is to get through all movements twice. Intensity is always the intention. If completing the reps is causing you to rest too much, then scale the movement and/or reduce reps.

Post WOD Skill/Strength

Crossover Symmetry is rehab/prehab for your shoulders. It helps position your shoulder blades so your shoulder joint can function properly. It also teaches you to learn where your shoulder girdle is strongest.

Metcon (No Measure)

Crossover Symmetry

Posted in WOD