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

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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