CrossFit WOD 12/13/19

Warm-up
Metcon (4 Rounds for reps)

Min 1 -C2B/Pull-ups

Min 2- Plank on hands

Min 3 – Overhead squats

Min 4 – alt leg toes to bar

Min 5- recovery pace row.

4 rounds
* Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

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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