Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
200m Run, Then:
1 Round of:
15 Lat Activates
10 Front Squats
11 Front Rack to Back Rack Presses
10 Back Squats
You have 23 Minutes to complete. Add weight to last week. If this is your 1st week, start at 55%. Superset with 8 Strict Pull-Ups. Use bands, if needed. Rest 1 Minute after each set.
Bench Press (5-5-5-5-5-5)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes of:
10 Hand Release Push-Ups
Bear Complex (115/85)
Start at 1 Rep and add 1 Rep every round.
1 Front Squat
1 Back Squat
You can combine movements, if you are able.