Thursday Moving

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes of:

20 Calorie Row

10 Alternating Kettlebell Step-Ups (53/35, 20)

10 Alternating Kettlebell Step-Ups (53/35, 20)

20 Sit-Ups

20 Overhead Squats (95/65)
Start at different Stations, if needed. Hold 1 Kettlebell in the Front Rack. Alternate feet when stepping up. Both feet must touch the top of the box and the ground. Overhead Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

10 Toe Nail Transitions

-OR-

10 Jumping Pull-Up Negatives

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