Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 Alternating Toe Touches
10 Kettlebell Swings
10 Alternating Box Step-Ups
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.
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)
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.