Day

October 9, 2018
Warm-up Min 0-5 Skip-It MIn 5-15 Burpee Broad Jumps Single Leg Deadlift to Broad Jump Partner wallball Throws -Chest Pass -Overhead Throw -R Side Throw -L Side Throw -Squad Throw Min 15-35 Deadlift Prep: Pull to Knee Pull to Thigh Pull to Hip Brief Warm up Deadlift Min 35-47 Metcon Prep 3-2-1 Deadlift 10-5-3 Wallballs...
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Workout of the Day

CrossFit

  • 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
    Deadlift
    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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