Announcements
1 hour NOON classes are back!
Thanksgiving Day Partner WOD at 9am and Black Friday WOD at 10a
Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-Up (No Measure)
200m Run, Then:
15 Lat Activates
15 Barbell Muscle Cleans
15 Barbell Front Squats
15 Barbell Front to Back Rack Presses
15 Barbell Good Mornings
20 Alternating Lunges
Weightlifting
Same weight as last week. Every 90s for 8 Rounds.
1 Pause Front Squat
1 Front Squats
The pause should be long enough to stop momentum and bounce out.
Front Squat (2-2-2-2-2-2-2-2)
Metcon
Metcon (Time)
3 Rounds of:
AMRAP in 4 Minutes of:
500m Row
15 Toes to Bars
Max Reps Squat Jumps (45/35)
Squats are cleaned from the ground. Modify/scale by coming from the rack, if that allows you to use more weight.
Post WOD Skill/Strength
Metcon (No Measure)
3 Rounds for Quality of:
15 Prone Leg Curl
10 Strict Hanging Leg Raises
20 Banded Side Steps