CrossFit WOD 4/26/21

Warm-up

Hold bottom of Air Squat for 1 minute

2 Rounds

30s Side Plank each side

30s Single Arm Plank each side

30s Rest

Hold bottom of squat with bar on knee 1 minute

Front Squat Technique

Front Squat (5-3-1+)

75%

85%

95%

Add 10# to latest 1RM then use 90% to establish working weights

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

50 Double Unders

10 Toes to Bars

10 Pullups

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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