CrossFit WOD 11/21/20

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

3 rounds

200m Run

30sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

15sec Double unders

15 sec Banded Good mornings

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 x 50′ butt kicks + 50′ sprint

2 sets

5 KB dead lifts + 5 Russian swings + 5 KB swings

5 Box jump overs
Metcon
A: Metcon (Time)
For time

Buy in: 1k Run

5 rounds for time

30 Box jump overs 24/20″

30 KB Swings 24/16 Kg

Buy out: 1 Km Run

Score: Time

TC: 40mins
Scaling options

Beginner

Buy in: 600-800m Run

5 rounds for time

30 Box jump overs @low-mod

15-30 Russian KB Swings @24/16 Kg

Buy out: 600-800m Run

Intermediate

Buy in: 800m-1 Km Run

5 rounds for time

20-30 Box jump overs @24/20″

20…

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