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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

Posted in WOD