Magnet

Announcements

Gymnastics Clinic at 10:45 AM on Saturday, October 9th! Get here early to warm-up and be ready to go!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

15 Scapular Push-Ups

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell STOH

10 Burpees

Metcon

Metcon (Time)

400m Run

25 Burpees

Weightlifting

Every 90s for 10 Rounds. Increase weight as you are able. Try to hang on.

Below the Knee Hang Clean

Above the Knee Hang Clean

Pocket/Hip Clean

Jerk

Metcon (10 Rounds for weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes of:

12 Ring Dips

12 Pull-Ups

12 Thrusters (75/55)

Post WOD Skill/Strength

Plank (Push-Up Position) (3 Sets of 1 Minute)

Posted in WOD