CrossFit WOD – 3/8/16

Metcon (No Measure)

High-kicks 30ft

Butt-Kickers 30ft

Broad Jumps 30ft

2 rounds

Scorpion x10

Straight Leg sit-up to toe grab x10

Inch worm to Hollow Body x5

2 rounds

Deadlift (Perform one Set every 2 min)

x10 @ 60%

x8 @70

x6 @ 75

x3 @ 80

x2 @ 85

2×1 @ 90+

Metcon (Time)

Run 400m

x15 TTB

Run 300m

x10 TTB

Run 200m

x5 TTB

Workout of the Day


  • 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
    Hang 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
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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