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