Up and Down on Two, Then One

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Cossack Squats

10 Barbell Front Squats

10 Pistol Negatives to Box/Bench

Weightlifting

You have 25 Minutes to Complete. Rest 1 Minute Between Sets. Add 5-10# to what you lifted last week. Same weight across all sets. These are NOT supersets. Six sets of 2 Back Squats and 5 sets of 4 Front Squats.

Back Squat (2-2-2-2-2-2)

Front Squat (4-4-4-4-4)

Metcon

Metcon (Time)

AMRAP in 9 Minutes of:

40 Front Squats (95/65)

40 Toes To Bar

40 Back Squats (95/65)

40 Alternating Pistols
All Squats should be completed in 3 sets or less. Toes to Bar should be completed in 5 sets or less. Scale Pistols as needed.

Post WOD Skill/Strength

Hip Extensions (12-12-12)

GHD Hip Extensions

Posted in WOD