CrossFit WOD 3/20/20


20 each side Bird Dogs

20 Alternating Dead Bugs

10 Half V Up, Heel touch

10 V Ups

1 MIN Goblet Squat Hold

10 Goblet Squats

Metcon (No Measure)


20s Work

10s Rest

x8 Rounds

4 Rds Jumping Jacks

4 Rds Judo Pushups

Metcon (AMRAP – Reps)


KBS/DBS/Weighted Pack Swings

V Ups/Half V Ups is scaled option


Increase by 3 reps every round. Score is total reps


1 MIN each side Couch Stretch

1 MIN each side Pigeon Stretch

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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