CrossFit Elizabethtown – BurnX
Metcon
Metcon (3 Rounds for reps)
30 x 30 sec ON – 10 sec OFF
Calories Row
30 x 30 sec ON – 10 sec OFF
Abmat Sit-ups
30 x 30 sec ON – 10 sec OFF
Burpees
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
5 min Bike, row, ski, or run
*every min complete 3-5 burpees
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets
20 in-and-out plate hops
3 Dual DB Deadlifts
3 Dual DB snatch
5 Dual DB hang Muscle cleans
6 DB box step overs
10 Cals @hard
Metcon
A1: Metcon (Time)
For time
400m Dual DB Run
30 Dual DB snatch @2×50/35 lbs
30 Dual DB Hang clean & jerks @2×50/35lbs
30 DB Box step up overs @2×50/35 lbs
200m Dual DB Run
30 DB snatch @1×50/35lbs
30 DB Hang clean & jerks @1×50/35lbs
30 DB Box step up overs @1×50/35lbs
100m Dual DB Run
DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
KG: 22.5/15
Score: Time
TC: 30mins
Scaling options
Beginner
For time
400m Run
30 Dual DB snatch @…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#