Squat Squat

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Cossack Squats

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Alternating Box Step-Ups

Weightlifting

You have 23 Minutes to Complete. 6 Sets of 4. Add 5-10# to 1/07/19. If this is your 1st week, then start at 60%. Rest 2 Minutes between each working set.

Back Squat (4-4-4-4-4-4)

Metcon

Target is 7 Minutes or less. Time Cap is 9 Minutes.

Metcon (Time)

21-15-9 of:

1 Minute Plank on Hands

Front Squats (115/85)

Box Jumps (24/20)
Front Squats should be completed in 3 sets or less. Accumulate a total of 1 minute plank before each round.

Post WOD Skill/Strength

Hip Extensions (12-15-Max Reps)

GHD Hip Extensions

Posted in WOD