More Running!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes of:

50 Double Unders

400m Run

30 Toes To Bars

20 Power Jerks (115/85)

10 Calorie Row
Each 100m is 1 Rep. Toes To Bars should be completed in 4 sets or less. Power Jerks should be completed in 3 sets or less.

Post WOD Skill/Strength

Hip Extensions (12-12-Max)

GHD Hip Extensions

Posted in WOD