Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
Coach’s Choice
Metcon
Metcon (AMRAP – Reps)
3 Rounds. 3 Minutes at Each Station
1. 25 Wallballs (20/14, 10’/9′)/200m Wallball Carry
2. 50 Double Unders/20 Back Rack Lunges (95/65)
3. 20 Lateral Over the Bar Burpees/15 Hang Power Cleans (95/65)
4. 20 Box Jump Overs (24/20)/ Max Reps Thrusters (95/65)
Post WOD Skill/Strength
Crossover Symmetry (No Measure)
2 Rounds of:
3 Crossover Symmetry Exercises
Perform 15-20 Reps
Follow with ankle/calf stretches and mobility.