Two, Then One

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Toe Touches

10 Alternating Box Step-Ups

10 Hanging Leg Raises

10 Kettlebell Swings

Weightlifting

You have 25 Minutes to Complete. Same weight as 8/13. Seven sets of 2. Rest 2 minutes between each working set.

Deadlift (2-2-2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

10 Single Arm Kettlebell Swings (53/35)

10 Single Arm Kettlebell Swings (53/35)

15 Box Jumps (24/20)

20 Toes To Bars
Russian swings.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

45s Hollow Body Hold

1 Minute Rest

Posted in WOD