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Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Snatch Grip Push Presses

10 PVC Muscle Snatches

10 PVC Overhead Squats

1 Wall Walk

Weightlifting

Superset with 20 Patrick Step-ups on an elevated surface. Add weight to last week. If this is your 1st week, then use 65% of your Overhead Squat (same weight across). Rest 2 Minutes after each superset.

Overhead Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

300m Run

15 Power Snatches (75/55)

Handstand Push-Ups

3-6-9-12-15-18 and so on..
Each 100m is 1 Rep.

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD