CrossFit WOD 3/23/20


1 MIN each side Cossack Stretch

5/5 Windmills

20 Scorpions

10 Pushups

30 second Mountain Climber

30 Second Lateral Hops

15 Second Single Lateral Hops each


4×5 Weighted Squats

5-5-5 Tempo

Metcon (AMRAP – Rounds and Reps)


10 Thrusters

50 Doubles/Singles/Jumping Jacks

Thrusters-use DB, KB, BackPack, anything with weight. If you have access to a barbell then use that.

If you only have one DB or KB then do 5 single arm thrusters, switch then 5 on other side

Workout of the Day


  • Friday, September 24th 2021

    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
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back

    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
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    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
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

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