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Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 Sit-Ups

10 Goblet Squats

10 Barbell Muscle Cleans

10 Barbell STOH

Weightlifting

Every 90s for 10 Rounds. Increase weight as your are able.

3 Front Squats

1 Jerk

Metcon (10 Rounds for weight)

Enter weights here.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

10 Single Arm Dumbbell Floor Presses (50/35)

10 Single Arm Dumbbell Floor Presses (50/35)

15 Pull-Ups

20 Goblet Squats (50/35)
Modify Pull-Ups to Ring Rows

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD