More Fun With Racks

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 Lat Activates

5 Hanging Leg Raises

10 Alternating Box Step-Ups

5 Barbell Muscle Cleans

10 Barbell Front Squats

5 Wallablls

Weightlifting

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

Front Squat (4-4-4)

Front Squat (3-3)

Front Squat (2-2 AHAP)

Metcon

Target is 11 Minutes or less. Time Cap is 15 Minutes.

Metcon (Time)

3 Rounds of:

15 Box Jumps (24/20)

20 Toes To Bars

25 Wallballs (20/14, 10’/9′)
Toes To Bars should be completed in 3 sets or less. Wallballs should be completed in 4 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

60s Plank with Alternating Shoulder Touches

Rest 1 Minute

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