Butt Burn

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Toe Touches

10 PVC Passthroughs

10 Kettlebell Swings

10 Alternating Lunges

Metcon

Target is 1+ Round Per Minute.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Kettlebell Swings (53/35)

10 Goblet Lunges (53/35)

Weightlifting

You have 20 Minutes to Complete. These sets are touch and go, unbroken reps. This is a shorter than usual time limit. The idea behind this is keeping the intensity up. Have your weights ready to add and rest 2 Minutes between each set.

Deadlift (15 50%)

Deadlift (12 60%)

Deadlift (9 70%)

Deadlift (6 75%)

Deadlift (4 AHAP)

Go heavier than last time.

Metcon

Target is less than 8 Minutes. TIme Cap is 12 Minutes.

Metcon (Time)

3 Rounds of:

25 Sit-Ups

20 Pull-Ups

15 Hang Power Snatches (105/75)
Pull-Ups should be completed in 3 sets or less. Scale for Pull-Ups is 10 Jumping Pull-Ups and 10 Seated/Kneeling Ring Pull-Ups. Hang Power Snatches should be completed in 2 sets or less.

Post WOD Skill/Strength

Strict Toes-To-Bar (8-10-Max Reps)

Posted in WOD