Metcon (Time)
10 Burpees
10 Burpees
25 Pushups
10 Burpees
25 Pushups
50 Alternating Lunges
10 Burpees
25 Pushups
50 Alternating Lunges
100 Situps
10 Burpees
25 Pushups
50 Alrernating Lunges
100 Situps
150 Air Squats
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#