Front At It

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Cossack Squats

10 Alternating Box Step-Ups

10 Lunges

10 Sit-Ups

Weightlifting

You have 20 Minutes to Complete. 10 sets of 10. Add a few more pounds to last week. Rest 1 Minute after each set. Stay at the same weight. Partner/Group up and figure out a plan to make transitions quick.

Front Squat (10 Sets of 10)

Metcon

Time Cap is 17 Minutes.

Metcon (Time)

3 Rounds of:

10 Burpee Box Jump Overs (24/20)

20 Alternating Jump Lunges

30 Sit-Ups

400m Run

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-20-20 AHAP)

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