It’s Like An Open Workout

Announcements

Shoulder/Scapula Mobility and Stability Clinic with Xcel Physical Therapy on Sunday, September 29th at Noon!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

10 Kettlebell Swings

1 Wall Walk

Metcon

Target is 6 Minutes or less. Time Cap is 8 Minutes.

Metcon (Time)

3 Rounds of:

50m Kettlebell Overhead Carry (53/35)

50m Kettlebell Overhead Carry (53/35)

20 Russian Kettlebell Swings (53/35)
Single Arm Kettlebell Overhead Carry with one arm to the 50m mark and switch arms to walk back.

Weightlifting

5 Rounds. Every 90s, complete 5 Overhead Squats. Add weight to last week (9/5).

Overhead Squat (5-5-5-5-5)

Metcon

Target is 9 Minutes. Time Cap is 12 Minutes.

Metcon (Time)

12 Handstand Push-Ups

12 Snatches (135/95)

12 Handstand Push-Ups

9 Snatches (155/110)

12 Handstand Push-Ups

6 Snatches (175/120)

12 Handstand Push-Ups
12 Handstand Push-Ups at the beginning and end of workout. Scale (Squat) Snatches and Handstand Push-Ups as needed.

Post WOD Skill/Strength

Dumbbell Chest Press (10-10-10-10 AHAP)

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