July 18, 2018
Deadlift (5-5-3-3-3+) Metcon (Time) 2000m Row 50 Thrusters
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Warm-up Banded Pull-parts x30 Banded Pull-downs x30 Banded Front raise x30 Metcon (No Measure) Standing DB Press 5×10 Strict TTB x6-8 Ring Push-ups x12 4 rounds DB Pull-over 4×10 Hamstring Curl x10 Hollow Body Press x10 3 Rounds
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Workout of the Day


  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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