CrossFit WOD 10/9/18

Warm-up

Min 0-5

Brief

Min 5-10

Pick Drill

x20 Strokes Only Legs

x20 Strokes Legs + Back

x20 Strokes Legs + Back + Arms

Min 10-15

Pull-up Prep:

Hollow + Arch (Floor)

Hollow + Arch (Hanging)

Half Pull-up

Pull-up

Push-up

Cat/Cow

Plank Reach/Retract

Half Push-up

Push-up

15-60: Hamilton (Time)

3 Rounds for time of:

1000m Row

50 Push-ups

1000m Run

50 Pull-ups
In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011
To learn more about Hamilton click here

Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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