CrossFit WOD 1/19/2021

Warm-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 4

Handstand 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

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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