CrossFit WOD 12/11/2020

Warm-up

Work/Rest: 30sec/30sec

Mountain climbers

Hollow Body Hold

Bear Crawl

Superman Hold

Complete 2 Sets

Gymnastics

Toes-to-bar/Handstand Push-up

15 minutes to work on one or both

The goal here is to establish and prep these movements (or other scaled variant) prior to starting the Metcon. Select the degree to which you will perform either movement and refine until you are prepared to start the workout.

Metcon (Time)

4RFT:

200m Run

12 DB Snatch (Alt.)

9 Toes-to-bar

6 HSPU

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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