Front To Back

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Cossack Squats

10 Plank with Alternating Shoulder Taps

10 Alternating Lunges

10 Alternating Box Step-Ups

Weightlifting

You have 23 Minutes to complete. 5 sets of 8. All sets at 60%. Rest 2 Minutes between each working set.

Back Squat (8-8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

20 Alternating Lunges

30s Plank on Hands

10 Squat Box Jumps (24/20)
Accumulate 30s of Plank. Squat to full depth and jump to the top of the box.

Post WOD Skill/Strength

Hip Extensions (10-10-10)

GHD Hip Extensions

Posted in WOD