CrossFit WOD 10/12/19

Warm-up

I’s/Y’s/t’s

Barn Door

Bench Demo

Metcon Prep

3.2.1. Go!

Bench Press (Build to 3RM)

*S[pend 15m Building to a 1RM.

**If you find it early, drop 30% off and complete sets of 3-5 until time is over.

Metcon (4 Rounds for reps)

Amrap 6

Wallballs

Amrap 5

Burpees to Target

Amrap 4

Dubs

Amrap 3

Cal Bike
*One partner works at a time.

**Split reps based on Fitness level. Scale up and down to match (wear vest, use heavier wall ball, Dubs v singles)

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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