Pull Into The New Year

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Alternating Toe Touches

10 Barbell Front Squats

10 Alternating Lunges

5 Box Jumps

Weightlifting

You have 20 Minutes to Complete. These sets are touch and go, unbroken reps. This is a shorter than usual time limit. The idea behind this is keeping the intensity up. Have your weights ready to add and rest 2 Minutes between each set.

Deadlift (15 60%)

Deadlift (12 65%)

Deadlift (9 75%)

Deadlift (6 80%)

Deadlift (4 AHAP)

Metcon

Target 1+ Rounds every 3 Minutes.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Box Jumps (24/20)

100m Run

12 Front Squats (175/125)

100m Run
Front Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

Hip Extensions (15-15-15)

GHD Hip Extensions
Hold each rep at the top for 3 seconds. Squeeze Glutes.

Posted in WOD