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