More Weight, Fewer Reps

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Cossack Squats

10 Barbell Front Squats

10 Alternating Box Step Ups

5 Burpees

Weightlifting

You have 25 Minutes to Complete. Rest 1 Minute Between Sets. Add 5-10# to what you lifted last week. Same weight across all sets. These are NOT supersets. Six sets of 2 Back Squats and 5 sets of 4 Front Squats.

Back Squat (2-2-2-2-2-2)

Front Squat (4-4-4-4-4)

Metcon

Target is 8 Minutes or less. Time Cap is 10 Minutes.

Metcon (Time)

4 Rounds of:

12 Burpees

12 Box Jumps (24/20)

12 Toes To Bar
Toes to Bar should be completed in 2 sets or less.

Post WOD Skill/Strength

Hip Extensions (12-12-12)

GHD Hip Extensions

Posted in WOD