Pallet

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

10 Barbell Front Squats

10 Barbell Good Mornings

10 Barbell Bent Over Rows

10 Kettlebell Swings

10 Sit-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes of:

1 Deadlift (80%)

15 Sit-Ups

20 Goblet Squat Jumps (53/35)

Deadlift (Enter deadlift weight.)

Post WOD Skill/Strength

Metcon (No Measure)

5 Rounds for Quality:

10 Ring Rows

10 Strict Toes to Bars/Hanging Leg Raises

20 Alternating Lunges

Posted in WOD