No Open

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Cossack Squats

10 Sit-Ups

5 Barbell Muscle Cleans

5 Barbell Front Squats

5 Barbell Back Squats

Weightlifting

You have 23 Minutes to Complete. 6 Sets of 6. Add 5-10# to 11/05/19. If this is your 1st week, then start at 60%. Rest 2 Minutes between each working set.

Back Squat (6-6-6-6-6-6)

Metcon

Target is 10 Minutes or less. Time cap is 13 Minutes or less.

Metcon (Time)

3 Rounds of:

30 Box Jumps (24/20)

20 Toes to Bars

10 Front Squats (135/95)
Toes To Bars should be completed in 3 sets or less. Front Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

Hip Extensions (12-12-Max Reps)

GHD Hip Extensions

Posted in WOD