Pull, Pull, Pull, Keep Pulling

Announcements

Handstand/Handstand Walk Clinic at Superior Gymnastics on Sunday, October 14th at 10:00 AM. All skill levels are welcome.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Toe Touches

10 Sit-Ups

10 Kettlebell Swings

Weightlifting

You have 25 Minutes to Complete. Try to make these sets heavier than the last time. The 2nd set of 6 should be heavier than the first set of 6. The same for the set of 4.

Deadlift (8)

Deadlift (6)

Deadlift (4)

Deadlift (6)

Deadlift (4)

Deadlift (2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

26 Sit-Ups

13 Chest To Bar Pull-Ups

26 Kettlebell Swings (53/35)
Scale for Pull-Ups is Seated/Kneeling Ring Pull-Ups. The bottom of the kettlebell should pointed towards the ceiling with elbows straight and inline with shoulders, hips and knees.

Post WOD Skill/Strength

500m Row (Time)

Max Effort 500m Row

Hip Extensions (15-15-15 )

GHD Hip Extensions
Hold for 3 seconds at the top. If you have been doing these for a few weeks, add weight.

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