Morrisville Community CrossFit – CrossFit
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
You have 25 MInutes to Complete.
Back Squat (8-8-8-8 AHAP)
Keep working weights limited to 10% jumps.
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.