CrossFit WOD 4/1/20

Warm-up

Calf Stretches

Lateral Hops 30s

Single leg lateral hips 15s each leg

Single leg toe touches x10/10

Good Mornings x10

Air Squats x10

Pushups Plank Hand taps x20

Superman to hollow x5 each direction

Metcon (No Measure)

15 Minutes

Min 1-45s Jump Rope or Jumping Jacks

Min 2-45s Air Squats

Min 3-45s Planks

Metcon (No Measure)

Tabata

20:10 x8 Rounds

Situps

Hollow Rocks

Alt Rounds

Workout of the Day

CrossFit

  • 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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