Less Front Rack

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Lunges

10 Barbell Front Squats

10 Kettlebell Swings

Weightlifting

You have 20 Minutes to Complete. 10 sets of 8. Add a few more pounds to last week. Rest 1 Minute after each set. Stay at the same weight. Partner/Group up and figure out a plan to make transitions quick.

Front Squat (10 Sets of 8)

Metcon

Target is 9 or less. Time Cap is 11 Minutes.

Metcon (Time)

5 Rounds of:

10 Alternating Kettlebell Front Rack Lunges (53/35)

10 Alternating Kettlebell Front Rack Lunges (53/35)

25 Russian Kettlebell Swings (53/35)
One Kettlebell. Front Rack is with kettlebell in front of shoulder with elbow below wrist. Swtich hands after 10 Alternating lunges. KettlebelL Swings should be completed in 2 sets or less.

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-20-20 AHAP)

Posted in WOD