Deficit, Always

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Toe Touches

10 Kettlebell Swings

10 Alternating Box Step-Ups

10 Sit-Ups

Weightlifting

You have 23 Minutes to Complete. Rest 2 Minutes between each set. Add 5-10#. Rest 2 Minutes after each working set.

Deficit Deadlift (5-5-5-5-5)

Stand on a 45# (Hi-Temp) Plate. Each rep starts on the ground.

Metcon

Target is 6+ Rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

15 Box Jumps (30/24)

15 Russian Kettlebell Swings (53/35)

30 Sit-Ups
Range of Motion on Sit-Ups: The start is back is on the ground and hands touching the ground overhead. The end is shoulder breaking the plane of the hip crease.

Post WOD Skill/Strength

Strict Toes-To-Bar (10-10-10)

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