Fixture

Announcements

1 hour NOON classes are back! 

Thanksgiving Day Partner WOD at 9am and Black Friday WOD at 10a

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

10 Burpees then

2 Rounds:

10 PVC Pass Throughs

10 Barbell Bent Over Rows

5 Slow Shoulder Presses

(focus on pulling elbows together throughout the press to work on shoulder external rotation)

10 Scapular Push-ups

10 Lat Activates

Weightlifting

Last week of Push Press!  Power Jerks, next week.

Push Press

Metcon (10 Rounds for weight)

EMOM for 10 Minutes 3 Push Presses at  70% of the your heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Alternating Dumbbell Power Snatches, then Push Presses (50/35)

12 Lateral Over the Dumbbell Burpees

16 Push-Ups

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories

Post WOD Skill/Strength