Just Walk It Out

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

100m Run

10 Lat Activates

10 Barbell Deadlifts

10 Barbell Back Squats

10 Sit-Ups

Weightlifting

You have 25 MInutes to Complete

Back Squat (5 75%)

Back Squat (3 85%)

Heavy Back Squat Walk Out (1 105-110%)

Load 105-110% of your Max Back Squat. Walk it out of the rack. Hold for 5-10s and re-rack.

Back Squat (At least 1 95%)

Metcon

16 Minute Time Cap

Metcon (Time)

4 Rounds of:

200m Run

20 Dumbbell Alternating Goblet Lunge (50/35)

20 Sit-Ups

10 Deadlifts (225/155)
Lower each Deadlifts to the ground. Do not drop it from the top.

Post WOD Skill/Strength

Drop to Broad Jump (5-5-5 )

Drop off of a box, upon landing jump as far forward as possible.

Posted in WOD