CrossFit WOD – 3/22/16

(No Measure)

2 Min Straddle Splits

Use med ball for support

One minute on hands, second on

elbows

2 RDS

10 Walking Lateral Lunges

15 Band Pull a parts

45s Side Plank

Metcon (Time)

35 Thrusters

35 Dips (not rings; boxes or matadors)

25 Thrusters

25 Dips

15 Thrusters

15 Dips

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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