Pull, Pull, Pull, Keep Pulling


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

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Toe Touches

10 Sit-Ups

10 Kettlebell Swings


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 (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.

Posted in WOD