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 – CrossFitMuscle-ups (muscle-up practice )items to cover:
– false grip/normal grip
– hollow and arch position
– hips to rings, rings to sternum
– support position
– Muscle-up modification (see video)5k Row (Time)Max Effort 5k Row
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#