Day

January 4, 2016
Metcon (No Measure) Foam Roll. Hips/Lumbar/T-spine T-spine Mobility Metcon (No Measure) Emom 15 Hanging L-sit 30 Set – Min 1 Thruster 45/35 x20 – Min 2 Plank x30sec – Min 3 Metcon (Time) KBS x50 OHS x25 3RFT
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Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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