CrossFit WOD 1/22/20


Banded rotations 90 & @side


Strict pull-ups


Metcon (3 Rounds for weight)

DB Bench x10

Landline/DB/KB Row x10

5 rounds

Seated Lateral Raise (Tempo)

3×8 @ 0-3-3

**Use the rounds to log the weight used at each movement.

Metcon (AMRAP – Rounds)



5 Burpee to plate
*Greatly challenge the weight of your KBS.

**Burpees to a plate do not require you to stand fully.

***Move with urgency from start to finish.

Workout of the Day


  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

CrossFit Teens