Shuttle Runs

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

10 Cossack Squats

15 Barbell Back Squats

1 Rig Length High Knees

1 Rig Length Butt Kickers

10 Alternating Lunges

15 Kettlebell Swings

Weightlifting

You have 23 Minutes to Complete. 5 Sets of 8. Add 5-10# to 10/31/19. If this is your 1st week, then start at 60%. Rest 2 Minutes between each working set.

Back Squat (8-8-8-8-8 )

Metcon

12 Minute Time Cap

Metcon (Time)

4 Rounds of:

14 Alternating Front Rack Lunges (95/65)

5 Shuttle Runs
1 Shuttle Run=Running down to the cone and back. A total of 10 lengths for 5 Shuttle Runs.

Post WOD Skill/Strength

Strict Toes-To-Bar (15-12-Max Reps)

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