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
Tabata
20s Work
10s Rest
x8 Rounds
4 Rds Jumping Jacks
4 Rds Judo Pushups
9 AMRAP
KBS/DBS/Weighted Pack Swings
V Ups/Half V Ups is scaled option
3-6-9-12-15….
Increase by 3 reps every round. Score is total reps
1 MIN each side Couch Stretch
1 MIN each side Pigeon Stretch
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 ()
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
