Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
200m Run, then:
2 Rounds of:
10 Lat Activates
10 PVC Passthroughs
10 PVC Muscle Snatch
10 PVC Overhead Squats
20 Shoulder Taps
Metcon
6 Minute Time Cap
Metcon (Time)
600m Run
20 Overhead Squats (95/65)
Metcon
Increase weight as you are able.
Metcon (Time)
5 Rounds of:
15 Bar Facing Over the Bar Burpees
15 Toes To Bars
6 Snatch, then Overhead Squat
Metcon (5 Rounds for weight)
Use this to record weight.
Post WOD Skill/Strength
Crossover Symmetry (No Measure)
2 Rounds of:
3 Crossover Symmetry Exercises
Perform 15-20 Reps