Let’s Start Heavy

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 Alternating Toe Touches

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Alternating Lunges

10 Sit-Ups

Weightlifting

You have 25 Minutes to Complete. Add weight to 9/4 for the 3 sets of 4. Increase weight for the 2 sets of 3 and go AHAP for the 2 sets of 2. Rest 2 minutes between each working set.

Deadlift (4-4-4)

Deadlift (3-3)

Deadlift (2-2 AHAP)

Metcon

Target is 10 Minutes or less. Time Cap is 14 Minutes

Metcon (Time)

4 Rounds of:

10 Hang Cleans (135/95)

20 Alternating Jump Lunges

30 Sit-Ups
Hang (Squat) Cleans should be completed in 3 sets or less.

Post WOD Skill/Strength

Strict Toes-To-Bar (12-12-Max Reps)

Posted in WOD