CrossFit WOD 12/20/19


Hang and twist/shrug

Air squat- relaxed, rig assisted

Kipping swing (static)

Air squat

Kipping Swing Dynamic

Front squat

Beat swing

Push press

Leg lift/knee tuck



Toes to bar

Metcon (Time)

20/14cal bike

20 Thrusters 95/65

20 Toes to bar

20 Thrusters

20 Pull-ups

20 Thrusters
*We are seeking a strong stimulus here.

**The thrusters should be a weight where the second set is unbroken and your MIGHT have to break up the third round,

***Make sure the gymnastics are wishing a manageable skill range.

Workout of the Day


  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch


    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins


    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms


    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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