Items

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