FT

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

Posted in WOD