Holo

Announcements

1 hour NOON classes are back! 

Thanksgiving Day Partner WOD at 9am and Black Friday WOD at 10a

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up

200m Run, Then:

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

10 Kettlebell Swings

5 Squat Jumps

5 Wallballs

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5 Minutes of:

No Jump Burpees

Weightlifting

One Complex every 2 Minutes for 8 Rounds. These ARE NOT touch and go reps.

1 Power Clean

5 Max Height Wallballs

Choose a Wallball weight you would use in a MetCon.  Perform a Wallball and throw the ball as high as you can at the wall.  Jump, if you can.  Let the Wallball hit the ground and repeat 4 more times.

Metcon (8 Rounds for weight)

Metcon

Metcon (Time)

AMRAP in 10 Minutes of:

10 Dumbbell Power Snatches (50/35)

10 Dumbbell Power Snatches (50/35)

15 Pull-ups

20 Sit-Ups
10 Dumbbell Power Snatches with one hand, then switch and perform 10 on the other.  Start with the most difficult modification of pull-ups.  If you are modifying pull-ups, you should not be using the same modification for the entire workout.

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories