Elbows

Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 Sit-Ups

10 Goblet Lunges

10 Kettlebell Swings

10 Goblet Front Squats

Weightlifting

Your 1st working set should be the weight from last week. Build to a heavy set of 5 over 5 sets. Rest 2 Minutes after each set.

Front Squat (5-5-5-5-5 AHAP)

Metcon

Metcon (Time)

AMRAP in 15 Minutes of:

20 Alternating Goblet Lunges (53/35)

20 Russian Kettlebell Swings (53/35)

20 Toes To Bars

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD