Gathering Within Guidelines Day 11

Morrisville Community CrossFit – CrossFit


If you only have kettlebells or dumbbells, turn these into Tempo Deadlfits. These will be single arm and single leg deadlifts. You will hold the bell in one hand, hinge at your hip, keeping your back flat, lifting the leg on the same side as the weight. while keeping the opposite foot on the ground (ex. Weight in right hand, lift right leg, keep left leg on ground). Four Seconds up, 8 Seconds down for 5 sets of 8 reps each leg.

Deadlift (8-8-8-8-8)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes of:

3 Minute Run or 400m Run

10 Prone Opposite Arm/Leg Lifts

15 No Jump Burpees

20 Air Squats

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