Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
200m Run, then:
2 Rounds of:
10 Lat Activates
10 Barbell Front Rack Lunges
10 Barbell Good Mornings
10 Barbell Back Squats
10 V-Ups
10 Patrick Stepups (ea.leg)
Metcon
Metcon (Time)
800m Run
Rest 2 Minutes
400m Run
Weightlifting
9 sets of 10. Use the same weight as last time. If this is your 1st week, then start at 60%. Rest 1 Minute between sets.
Back Squat (10-10-10-10-10-10-10-10-10 )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes of:
9 Hang Cleans (115/85)
12 Wallballs (20/14, 10’9′)
Post WOD Skill/Strength
Metcon (No Measure)
3 Rounds for Quality of:
15 Prone Leg Curl
10 Strict Hanging Leg Raises
20 Banded Side Steps