Announcements
Community Event: 3pm Sunday 01/29 at Hi-Wire Brewing in Durham
Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
10 Burpees then
2 Rounds:
10 PVC Pass Throughs
10 Barbell Bent Over Rows
5 Slow Shoulder Presses
(focus on pulling elbows together throughout the press to work on shoulder external rotation)
10 Scapular Push-ups
10 Lat Activates
Weightlifting
Split Jerk
10 minutes to establish a 1 rep for today.
Metcon (10 Rounds for weight)
EMOM for 10 Minutes 2 Split Jerks at 70% of your heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes of:
20 Lateral Bar Hops
16 Push Presses (95/65)
12 Burpee Box Jump Overs (24/20)
Post WOD Skill/Strength
Metcon (Time)
Echo Bike:
10s Sprint, 20s Recovery Spin for 60 Calories