CrossFit Elizabethtown – CrossFitWarm-up (No Measure)Tabata Superman/Hollow Body Hold:
4 Sets:
0:00-0:20: Superman Hold
0:20-0:30: Rest
0:30-0:50: Hollow Body Hold
0:50-1:00: Rest
Then…
50 Singles-Unders
Dual KB/DB Strict Press x 8
25 Double-Unders
Dual KB/DB Strict Press x 6
10 Triple-Unders
Dual KB/DB Strict Press x 4Handstand Push-ups (3 Max Effort Sets)Metcon (AMRAP – Reps)1 min Double-Unders
2 min Burpees
3 min Cal Row
2 min Burpees
1 min Double-Unders
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#