North

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

10 Box Step-Ups

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)

21-15-9 of:

Back Squats (135/95)

Push-Ups

Box Jumps (24/20)
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