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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

10 Barbell Muscle Cleans

20 Snow Angels

10 Alternating Box Step-Ups

Weightlifting

6 sets of 7. Add weight to last week. Rest 2 Minute after Bent Over Rows. Superset with 10 Overhand Bent Over Barbell Rows.

Bench Press (7-7-7-7-7-7)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Push Presses (95/65)

24 Front Rack Lunges (95/65)

12 Thrusters (95/65)

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