Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

15 Scapular Push-Ups

30 Alternating Shoulder Taps

10 Barbell Bent Over Rows

10 Front Rack Lunges

20 Snow Angels

50 Double Unders/Single Unders


6 sets of 6. Add weight to last week. Rest 2 Minute after Bent Over Rows. Superset with 10 Overhand Bent Over Barbell Rows.

Bench Press (6-6-6-6-6-6)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

60 Double Unders

25 Push-Ups

12 Toes to Bars

Post WOD Skill/Strength

Metcon (No Measure)

4 Rounds for Quality:

10 Bent Over Barbell Rows

20 Shoulder Taps

15 Banded Tricep Pressdowns

Posted in WOD