Gathering Within Guidelines Day 7

Announcements

One WOD at 9:00 AM on Saturday

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 (Time)

5 Rounds of:

20 Cossack Squats

20 Marching Glute Bridges

10 Straddle Leg Lifts

Metcon (Time)

MCCF WOD

5 Rounds of:

20 Cossack Squats with Plate

20 Marching Glute Bridges to Plate

10 Straddle Leg Lifts

200m Run

Posted in WOD