Swing

Morrisville Community CrossFit – CrossFit

Pre WOD

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

Weightlifting

5 sets of 5. Add weight to last week. Rest 2 Minute after Bent Over Rows. Superset with 10 Overhand Bent Over Barbell Rows.

Bench Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

5 Strict Pull-Ups

10 Strict Press (95/65)

15 Air Squats

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