CrossFit Elizabethtown – CrossFit


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)


250m Row

15 Hand-Release Push-Up

Rest 60 Seconds

*Score is total time

Workout of the Day


  • 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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