Heavy Squat and Lunge

Announcements

First Friday, 1/5/18. FREE Community workout at 6:30 and Potluck after.
Kipping/Toes To Bar Clinic with Coach Derek, Sunday, 1/7/18 at 12:30.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Sit-Ups

10 Alternating Box Step-Ups

10 Barbell Back Squat

10 Barbell Lunges

Weightlifting

You have 23 Minutes to Complete

Back Squat (5 80%)

Back Squat (3 80%)

Back Squat (1 90%)

Back Squat (1 95%)

Weightlifting

You have 10 Minutes to Complete

Back Rack Lunge (10-10-10 AHAP)

Metcon

9 Minute Time Cap

Metcon (Time)

3 Rounds of:

15 Squat Box Jumps (20″)

20 V Sit-Ups

20 Shoulder Taps

Post WOD Skill/Strength

Metcon (No Measure)

Post WOD: Lateral Wall Walk

https://www.youtube.com/watch?v=S4Mlnhb464c

Scale: Push-Up Lateral Walk

https://www.youtube.com/watch?v=PV-dGLKpQ7A

Posted in WOD