CrossFit WOD 2/6/19


Crossover symmetry before class

Kettlebell taps relay

Two rounds


Single leg deadlift (R)

Single leg deadlift (L)

Hand release push-ups

Air squats

Metcon (6 Rounds for distance)

AMRAP 90 seconds

10 KB hang power cleans (35/26)

10 burpee

Row for meters

Rest three minutes between first three rounds

Rest six minutes after third round

Rest three minutes between last three rounds

Scale reps to 8

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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