CrossFit WOD 3/27/20

Warm-up

I, Y, T, W x10 each movement

Kneeling T Spine Twist x10 each side

Yoga Push-up x10

Kneeling Archer x10 each side

Air Squats x10

Jump Squats x10

Metcon (AMRAP – Reps)

0-3:00

2 Rounds

10 Pushups

10 Jumping Squats

3:00-6:00

2 Rounds

12 Pushups

12 Jumping Squats

6:00-9:00

2 Rounds

14 Pushups

14 Jumping Squats

Add 2 reps after every 3:00

Must rest after 2 rounds and wait for the next 3:00 minute mark to start next round

Continue until you cannot complete prescribed reps and rounds

Finisher

50 Hollow Rocks

Workout of the Day

CrossFit

  • 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.

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