Hang

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

Posted in WOD