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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

Posted in WOD