Pulling Weight

Announcements

One WOD on January 1st at 11:00 AM.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Single Leg Deadlifts

10 Sit-Ups

10 Wallballs

10 Alternating Lunges

Weightlifting

You have 23 Minutes to Complete. These are NOT touch and go reps.

Deadlift (5 80%)

Deadlift (5 83%)

Deadlift (3 85%)

Deadlift (1 90%)

Deadlift (1 95%)

Metcon

13 Minute Time Cap

Metcon (Time)

4 Rounds of:

20 Wallballs (20/14) 10′

20 Sit-Ups

20 Lunge with Wallball (20/14)
Wallballs should be completed in 2 sets or less. Hold wallball in front during the lunges.

Post WOD Skill/Strength

Ring Push-Ups (10-12-Max Reps)

Rx is feet even with the rings. Use a box.

Posted in WOD