Two Legs and One Leg

Announcements

Handstand/Handstand Walk Clinic at Superior Gymnastics on Sunday, October 14th at 10:00 AM. All skill levels are welcome.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

100m Run

10 Cossack Squats

10 Negative Pistols to Box/Bench

10 Alternating Box Step-Ups

10 Back Extensions

Weightlifting

You have 25 Minutes to Complete.

Back Squat (10 60%)

Back Squat (10 70%)

Back Squat (5 80%)

Back Squat (3 85%)

Back Squat (1-1-1 AHAP)

Metcon

11 Minute Time Cap

Metcon (Time)

4 Rounds of:

16 Alternating Pistols

16 Box Jumps (24/20)

100m Plate Carry (45/35)
Scale Pistols as needed. Use Rogue Bumpers for the Plate Carry.

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-20-20 AHAP)

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