CrossFit WOD 11/21/20

CrossFit Elizabethtown – CrossFit
 
Warm-up (No Measure)
Warm up

A. General

EMOM 6mins

1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

3- 20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

Time:6:50—>

https://youtu.be/9LJDGUulS_8

C. Specific

2 sets

-7 Banded W-Y

-5 beat swings

-7 Ring rows + pause

-5 beat swings

7 V-ups
Metcon
A: Metcon (Time)
For time

100 Sit-ups

10 Wall walks

75 Sit-ups

7 Wall walks

50 Sit-ups

5 Wall walks
Score: Time

TC: 20mins

Beginner

For time

50 Sit-ups

10 Inch worms

35 Sit-ups

7 Inch worms

25 Sit-ups

5 Inch worms

Intermediate

For time

100 Sit-ups

5 Wall walks

75 Sit-ups

3 Wall walks

50 Sit-ups

1 Wall walks
Extra Accessory
Metcon (Weight)
Wide stance Good morn…

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#