Gathering Within Guidelines Day 13

Morrisville Community CrossFit – CrossFit

Weightlifting

These are 4 second descent, 2 second pause, 1 second ascent. Goblet squats with dumbbells or kettlebells.

Tempo Back Squats (8-8-8-8-8)

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:

2 Minutes of Each with 1 Minute Rest between exercises.

Alternating Jump Lunges

Air Squats

Burpee Squat Jumps

Metcon (AMRAP – Reps)

MCCF WOD

4 Rounds of:

2 Minutes of Each with 1 Minute Rest between exercises.

Alternating Goblet Lunges

Weighted Squat Jumps

Burpee Squat Jumps
Use a bar, kettlbell, dumbbell, slamball, etc. for weigted squat jumps.

Posted in WOD