Wing

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

15 Scapular Push-Ups

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell STOH

15 Barbell Good Mornings

30 Single Unders/Double Unders

Weightlifting

Every 90s for 10 Rounds. Add weight as you are able.

1 Clean Pull

3s Negative Lower to the Ground

1 Clean

1 Jerk

Metcon (10 Rounds for weight)

Metcon

9 Minute Time Cap

Metcon (Time)

3 Rounds of:

15 Hang Power Clean and Jerks (115/85)

15 Lateral Over the Bar Burpees

30 Double Unders

Post WOD Skill/Strength

Metcon (No Measure)

4 Rounds for Quality:

10 Front Rack Lunges

15 Ring Rows

30 Alternating Shoulder Taps

Posted in WOD