Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
200m Run/200m Row, then:
2 Rounds of:
10 Barbell Muscle Cleans
10 Barbell Front Squats
10 Barbell Good Mornings
10 Barbell Back Squats
20 Patrick Step Ups
Metcon
These are Max Efforts
500m Row (Time)
Max Effort 500m Row
400m Run (No Measure)
Weightlifting
5 sets of 5. Add weight to last week. If this is your 1st week, then start at 60%. Rest 2 Minute between sets.
Back Squat (5-5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes of:
100m Run with Wallball (20/14)
10 Wallballs (20/14, 10’/9′)
Add 2 Wallballs each round.
Post WOD Skill/Strength
Metcon (No Measure)
3 Rounds for Quality of:
15 Prone Leg Curl
10 Strict Hanging Leg Raises
20 Banded Side Steps