Take a Load Off

Announcements

Shoulder/Scapula Mobility and Stability Clinic with Xcel Physical Therapy on Sunday, September 29th at Noon!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Cossack Squats

10 Barbell Muscle Cleans

10 Barbell Front Squats

5 Wallballs

Weightlifting

You have 23 Minutes to Complete. Rest 2 MInutes between each working set.

Front Squat (10 60%)

Front Squat (6 70%)

Front Squat (4 75%)

Front Squat (4 80%)

Metcon

Target is to complete 20 Wallballs Unbroken in the 1st MetCon. Target is to finish Wallballs in 3 sets in the 2nd MetCon and sets of Toes to Bar 8-10 Reps. 16 Minute Time Cap

Metcon (Time)

3 Rounds of:

20 Wallballs (20/14, 10’/9′)

15 Toes To Bar

Rest 2 Minutes AFTER the 3rd Round

Metcon (Time)

50 Wallballs (20/14, 10’/9′)

50 Toes To Bar
Keep track of 2 time:

Time to finish MetCon 1

Total Time after finishing MetCon 2

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

60s Plank with Alternating Shoulder Taps

Rest 60s

Posted in WOD