Warm-up (No Measure)
Side Lying T-Spine x 10
Superman x 25
Sot Press x 15
Push Jerk + Split Jerk (5×2/1 @ 70%-80%)
Metcon (AMRAP – Reps)
6 Min. AMRAP
10 GHD sit-ups
20 OHS 45/35
Metcon (Distance)
Cashout
3 Min Max Distance on Ski-Erg
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3min Row @easy
B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
C. Specific
3 sets
3-5 Beat swings
3-5 Transition mu
Transition Mu
Beginner: https://youtu.be/QYFJ108HOC8
Intermediate: https://youtu.be/vs_ZlCrxfQ4
Advanced: https://youtu.be/spafzsIBzzI
Metcon
A: Metcon (Calories)
5 rounds
3min AMRAP
6 Ring muscle ups
12 Shoulder to OH 135/95 lbs
Max Cal Row in remaining time
1 min rest between amraps
KG: 60/40
Score: Total reps (Cals)
TC: 20 mins
Scaling options
Beginner
5 rounds
3min amrap
6-12 Ring Rows
12 Shoulder to OH @light
Max cal row in remaining time
1 min rest between amraps
Intermediate
5 rounds
3min amrap
6 Box Transition ring muscle ups
12 Shoulder to OH @95/65 lbs
Max cal row in remaining time
1 min rest between amraps
COMP
5 rounds, each for time
3min…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#