Just a Squat

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

10 Cossack Squats

10 Box Step-Ups

10 Goblet Squats

Weightlifting

Use the same weight as last week (same weight across). If this is your 1st week, then start around 55% of your Squat. Rest 2 Minutes between each set.

Back Squat (8-8-8-8-8)

Super set with Seated Single Leg Lifts

12 Each Side

https://youtu.be/xYjfOf5151M

Metcon

Target is 10 Minutes or less. Time Cap is 13 Minutes.

Metcon (Time)

5 Rounds of:

24 Goblet Squats (50/35)

12 Dumbbell Box Step Overs (24/20, 50/23)

24 Lateral Dumbbell Hops

Post WOD Skill/Strength

3 Rounds of:

20 Banded Side Steps (Each Direction)

Posted in WOD