CrossFit Elizabethtown – CrossFit
Warm-up
Complete 2 rounds:
Hang from Bar, 20 sec
Rest 20sec
Banded pull-aparts x20
Rest 20sec
Hanging Twists x10 (5L/5R)
Rest 20 sec
Dual KB, single arm row, alternate each rep x10 (5L/5R)
Ring Rows (8-8-8-8-8)
*Movement Tempo: 2111
**Utilize false grip
Metcon (Time)
5RFT:
250m Row
15 Hand-Release Push-Up
Rest 60 Seconds
*Score is total time