Establish that Pull

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, Then: 2 Rounds of: 10 Lat Activates 5 Jumping Dips 10 Barbell Deadlifts 5 Pull-Ups/Scale Weightlifting Deadlift (8 …

50s in an AMRAP

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 PVC Passthroughs 10 PVC Overhead Squats 10 Wallballs 10 Alternating Box Step-Ups 5 Burpees Weightlifting You …

Building a Base

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Weightlifting You have 25 Minutes to Complete Back Squat (8 60%) Back Squat (6 70%) Back Squat (4 …

Sprint, Power, Complex

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 200m Run, Then: 2 Rounds of: 10 Barbell Muscle Cleans 8 Barbell Front Squats 6 Barbell STOH 1 Rig Length …

Time to Get Strong

Morrisville Community CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 8 Barbell Deadlifts 6 Push-Ups 20 Double Unders/Single Unders Weightlifting You have 25 Minutes to …

Hot, Hot, Heat!

Morrisville Community CrossFit – CrossFit Pre WOD Metcon (Time) 5 Rounds of: 21 Kettlebell Swings (53/35) 18 Lateral Over the Bar Jump Lunges 15 Thrusters (95/65) 9 Lateral Over the …

OH 1 Rep!

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 PVC Overhead Squats 10 PVC Passthroughs 10 PVC Snatch Grip Push Press 10 Sit-Ups Weightlifting Overhead …

Just MetCon

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 28 Minute Time Cap 1000m Row (Time) Max Effort 1000m RowStagger start. Keep track of Row time …

Cleaning Away the Hump

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 8 Muscle Cleans 6 Front Squats 4 STOH 4 Back Squats 20 Double Unders/20 …

1 C&J AHAP

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 5 Barbell Muscle Cleans 5 Barbell Front Squats …