Announcements
Community Event: 3pm Sunday 01/29 at Hi-Wire Brewing in Durham
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)
3 Rounds of:
30 Wallballs (20/14 to 10’/9′)
30 Sit-Ups
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