Metcon (No Measure) 1 Min intervals x3 rounds Flutter kicks Side plank Seated L-sit Boat Pose Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Metcon (AMRAP – Reps) Emom 16 Min 1 med ball slam Min 2 wall ball Metcon (No Measure) 2 minute intervals Back ext Sit-ups Floor wipers Plank
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Metcon (AMRAP – Reps) Tabata Push-ups Ring rows Rest 4 minutes 2 rounds Metcon (Time) Row as far as possible in 4 mintes Rest 4 minutes 1k for time
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Warm-up Kip swing Ring support L-sit 30:30×5 Metcon (No Measure) Every 3 mjnutes for 18 minutes Run 200m X10 SDHP X5 barfacing burpees
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Metcon Pizza Carry 1 min Intervals r/l x5 rounds Metcon (AMRAP – Reps) 1 min intervals single unders alt arm kbs 20 min Metcon (No Measure) Pick a partner, pick a ski-erg or Airdyne Cooldown Skierg 5 calx20 rounds (10 per partner) Airdyne x10 cal 16 rounds (8 per partner) **Be able to hold a...
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Warm-up (No Measure) Bandedn mobility Hip/shoulder Metcon (Time) 50 burpee pulls-ups Metcon (AMRAP – Rounds and Reps) 100m sprint 25 jump squats AMRAP 10
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Metcon (No Measure) 1 min intervals Bear crawl Inch worm Handstand walk Rest 3 rounds Metcon (AMRAP – Reps) Wallballs 3x max reps 2 minute rest after ball drops Metcon (Time) 100 dubs 10 burpees 75 dubs 15 burpees 50 dubs 20 burpees 25 dubs 25 burpees.
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Metcon (No Measure) “Red light. Green Light” Suitcase carry 45:15 x 10 min (1min R/ 1min L) Metcon (AMRAP – Rounds and Reps) Air squat x50 DB/KB Push Press x12 4 RFT
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Metcon (No Measure) Plyo drills Ladder Hurdles Boxes Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups
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Metcon (Time) 1200m run 30 DB/KB Squat cleans Metcon (AMRAP – Reps) AMRAP 10 Sit-ups 10-15-20-25-30-35-40….. Wall walks 2-4-6-8-10-12-14……
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Workout of the Day


  • Sunday, October 24th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    A. General

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options


    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod


    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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