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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

10 Push-Ups

15 Lat Activates

20 Air Squats

10 Push-Ups

Weightlifting

Your 1st working set should be the weight from last week. Build to a heavy triple over 5 sets. If this is your 1st week, then use 65% of your Bench Press (same weight across). Rest 1 Minute after each set.

Bench Press (3-3-3-3-3)

Metcon

Metcon (Time)

Every 2 Minutes:

100m Run

Wallballs (20/14, 10’9′) Until you reach 150 Wallballs.
Modify to 100 Wallballs, if needed.

Post WOD Skill/Strength

Ring Dips (10-10-Max Reps)

Posted in WOD