Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
200m Run, then:
2 Rounds of:
10 Lat Activates
10 Barbell Front Rack Lunges
10 Barbell Good Mornings
10 Barbell Back Squats
10 V-Ups
10 Patrick Stepups (ea.leg)
10 Alternating Box Step Ups
10 Kettlebell Swings
Metcon
Metcon (Time)
1200m Run
Rest 2 Minutes
400m Sprint
Rest 1 Minute
200m Sprint
Weightlifting
8 sets of 6. Add weight to last week. If this is your 1st week, then start at 60%. Rest 1 Minute between sets.
Back Squat (6-6-6-6-6-6-6-6)
Metcon
13 Minute Time Cap
Metcon (Time)
3 Rounds of:
400m Run
21 Russian Kettlebell Swings (53/35)
15 Box Jumps (24/20)
Post WOD Skill/Strength
Metcon (No Measure)
3 Rounds for Quality of:
15 Prone Leg Curl
10 Strict Hanging Leg Raises
20 Banded Side Steps