Squat and Lunge and Lift

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Alternating Toe Touches

10 Alternating Lunges

10 Barbell Bent Over Rows

10 Barbell Backs Squats

Weightlifting

You have 25 MInutes to Complete.

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

Keep working weights limited to 10% jumps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

12 Lateral Over the Bar Jump Lunges

4 Deadlifts (315/225)
Deadlifts should be unbroken. Lower each Deadlift to the ground.

Post WOD Skill/Strength

Hip Extensions (12-12-12)

GHD Hip Extensions
Hold each rep for 3 seconds. Squeeze Glutes at the top.

Posted in WOD