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Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Cossack Squats

10 Barbell Front Squats

10 Alternating Box Step-Ups

10 Alternating Lunges

10 Back Extensions


You have 25 Minutes to complete. Rest 1-2 Minutes between sets. Add 5-10# to Front Squat to last week (4 sets of 3). Squats are 3 sets of 10 at 65%.

Front Squat (3-3-3-3)

Back Squat (10-10-10 65%)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Weighted Alternating Box Step-Ups (24/20, 45/35)

12 Lunges to Plate (45/35)

12 Squat Jumps to Plate (45/35)
Use Rogue Bumpers. Hold plate any way on Box Step-Ups. For Lunges, step on top of plate with one foot and trailing knee should touch the ground to end the rep. To start rep, feet must be together with hips and knees fully extended. For Squat Jumps, start with feet on plate squat, jump, land with feet to the side of the plate, squat jump and land with feet on plate. One Jump=1 Rep.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

60s Plank on Hands

Rest as needed

Posted in WOD