September 19, 2018
Metcon (Time) 1k row 50 squats 1k row 40 situps 1k row 30 pushups 1k row 20 burpees 1k row 10 pullups
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Metcon (No Measure) Ring Push-ups 30 Sec Plank 30 Sec Bottom Hold x5-8 Ring Push-ups 4 rounds Db Shoulder Press (Seated) 5×8 Back Extension 4×30 sec hold + 15 reps Hollow Body/Vup 4×30 Sec Hold + 15 Reps Extra credit KB Front Rack Carry 800m (400m each arm)
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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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