CrossFit WOD 11/25/20

Warm-up

0-5:00

Briefing

5:00-15:00

Kneeling T Spine

PVC Pressout

Prone snow Angel

Prone Presses

Shoulder Press (3-3-3-3-3)

Increase every round

Metcon (AMRAP – Reps)

8 AMRAP

1-2-3-4-5-6-7…

KBS

Pushups

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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