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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

10 Push-Ups

10 Front Squats

11 Front Rack to Back Rack Presses

10 Back Squats

Weightlifting

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

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.
Bear Complex:

1 Clean

1 Front Squat

1 STOH

1 Back Squat

1 STOH

You can combine movements, if you are able.

Post WOD Skill/Strength

Ring Dips (10-10-Max Reps)

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