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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

10 Alternating Lunges

10 Barbell Bent Over Rows

10 Barbell Muscle Cleans

10 Barbell Good Mornings

10 Wallballs

5 Burpees

Weightlifting

3 Deadstop deadlifts every 2 Minutes for 8 Rounds. Add 5-10# to last week. If this is your 1st week, then start at 70%.

Deadlift (3-3-3-3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

25 Russian Kettlebell Swings (53/35)

25 Kettlebell Sumo Deadlifts (53/35)

50 Double Unders

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories