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
Metcon (10 Rounds for weight)
EMOM for 10 Minutes 2 Split Jerks at 68% of your heavy single.
Metcon
Metcon (4 Rounds for time)
3 Rounds of:
400m Run
15Single Arm Dumbbell Floor Presses (50/35)
15Single Arm Dumbbell Floor Presses (50/35)
20 Hollow Body Rocks
Post WOD Skill/Strength
Metcon (Time)
Echo Bike:
10s Sprint, 20s Recovery Spin for 60 Calories