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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-Up (No Measure)

200m Run, Then 2 Rounds:

10 Lat Activates

10 Sit-Ups

10 Front Squats

10 Barbell Good Mornings

10 Back Squats

Weightlifting

Metcon (Weight)

4 sets of:

7 Front Squats/13 Back Squats

Rest 3 Minutes
Add weight to last week. Use 65% of the Front Squat single if this is your 1st week.

Metcon

Metcon (Time)

21-15-9 of:

Burpees

30 Wallballs (20/14 to 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