Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
1 Round of:
15 Lat Activates
15 Banded Side Steps Each Direction
15 Banded Good Mornings
15 Barbell Muscle Cleans
15 Barbell Front Squats
15 Scapular Push-Ups
Superset with 7 Strict Pull-Ups. Use bands, if needed. These do not have to be unbroken. Use 65% of your Deadlift if this is your 1st week. Add 10# to last week. The short pulls are deadstop. Consistent set-up, pull and movement are the goals for the short pulls. The Full Pulls are Touch and Go. Rest 2 Minutes between each set.
Deadlift: Short Pulls+Full Pulls (6 Sets of 4 Short Pulls and 2 Full Pulls)
Target is 7:30 or less. Time Cap is 9 Minutes.
4 Rounds of:
10 Front Squats (105/75)
15 Hand Release Push-Ups
Post WOD Skill/Strength
Strict Toes-To-Bar (10-10-10)
Hanging Leg raises if needed. These do not have to be unbroken.