Feet on The Ground

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Alternating Lunges

10 Barbell Deadlifts

10 Sit-Ups

5 Burpees

Weightlifting

Reduce weight 5-10# from last week’s Deficit Deadlifts. You have 23 Minutes to Complete. Rest 2 Minutes between each set. Complete 6 sets of 3.

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

10 Single Arm Front Rack Alternating Lunges (53/35)

10 Single Arm Front Rack Alternating Lunges (53/35)

10 No Jump Burpees

Post WOD Skill/Strength

Strict Toes-To-Bar (10-12-15)

Posted in WOD