Min 0-10
Forward/backward Sprints x10
downward Dog to push-up x10
Kb windmill x10
Half Kneeling Press x10
Min10-15
Push-Press Prep:
Press
Dip/Drive
Push-Press
Min 25-40
Metcon prep
Run 200m
x3 push Press
x5 Knee Tucks
Run 200m
x3 Push-Press
x5 Toes to Bar
Run 400m
x21 push press 95/65
X12 toes to bar
3 RFT
CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
Squat/Sprawl/Squat x10
KB Hollow w/flutter x1 min
Supine W/Y x10
Snatch Prep:
Drop Snatch
Pull-under
Hang Snatch
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
**Build
***5-7 Reps on final setMetcon (Time)Wallball x15
Burpee
50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30
Shoulder Press (5-5-3-3-3+)
Metcon (Weight)
Every 5 Minutes for 20 Minutes
400m Row
15 DB Push Presses
