Warm-up
0-5:00
Briefing
5:00-15:00
Kneeling T Spine
PVC Pressout
Prone snow Angel
Prone Presses
Shoulder Press (3-3-3-3-3)
Increase every round
Metcon (AMRAP – Reps)
8 AMRAP
1-2-3-4-5-6-7…
KBS
Pushups
CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 moderate height box jump 3,5,7 sec
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
-5/5 Airplanes
-7/7 Pause bulgarian split squats
-9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
5 reps @75%
Recovery Bike/Row/Ski
Score: Weight on the deadlift
TC: 8mins
Scaling options
Beginner
EMOM x 4 sets
Min 1: 3-5 reps @moderate
Min 2: Recovery Bike/Row/Ski
Intermediate
As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
Min 1: 200m Run
Min 2: 12-16 Front rack lunges 95/65lbs
Min 3: 3-4 Wall walks
Min 4: 10-12 KB swings 32/24kgKG: 40/30
Score: Total reps (exclude the run)
Scaling options
Beginner
Min 1: 100m Run
Min 2: 12-16 Front rack lunges @light
Min 3:…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#