Squats on the Back

Announcements

Gymnastics Clinic at Noon on Sunday, 4/28.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Cossack Squats

10 Back Extensions

10 Alternating Lunges

10 Alternating Box Step-Ups

Weightlifting

You have 23 Minutes to Complete. Rest 1 Minute Between Sets.

Back Squat (3-3-3-3 70%)

Back Squat (5-5-5-5-5 60%)

Metcon

Target is 7 Minutes or less. Time cap is 10 Minutes.

Metcon (Time)

20 Front Rack Lunges (95/65)

21 Box Jump Overs (24/20)

20 Front Rack Lunges (115/85)

15 Box Jumps Overs (24/20)

20 Front Rack Lunges (135/95)

9 Box Jump Overs (24/20)

Post WOD Skill/Strength

Drop to Broad Jump (15)

Drop off of a box, upon landing jump as far forward as possible.

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