Warm-up
0-5:00
Briefing
0-20:00
Ankle Mobility
Band Pull Aparts
OH Band Pull Aparts
OH Squat with band tied to rig
PVC OH Squat against rig
OH Squat Technique
Overhead Squat (3-3-3-3-3)
Increase weight every round
500m Row (Time)
Max Effort 500m Row
CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
[Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20
10 Ring Dips
20 Cal Row
30 Sit-Ups
40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#