Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
200m Run, then:
1 Rounds of:
10 PVC Passthroughs
10 PVC Muscle Snatch
10 PVC Overhead Squats
10 Alternating Box Step-Ups
20 Shoulder Taps
Metcon
8 Minute Time Cap
Metcon (Time)
3 Rounds of:
20 Alternating Dumbbell Power Snatches (50/35)
20 Sit-Ups
20 Push-Ups
Weightlifting
Every 2 Minutes for 8 Rounds. Add weight as you are able.
1 Power Snatch
1 Overhead Squat
1 Snatch
1 Overhead Squat
Metcon (8 Rounds for weight)
Add weight as you are able.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes of:
8 Hang Power Snatches (95/65)
8 Toes Toe Bars
Post WOD Skill/Strength
Crossover Symmetry (No Measure)
2 Rounds of:
3 Crossover Symmetry Exercises
Perform 15-20 Reps