CrossFit WOD 4/9/20


I’s, Y’s, T’s, and W’s

Couch Stretch x30s each side

Grasshopper Lunge x30s each side

Lateral hops both feet x30s

Iron Mikes x20

Metcon (No Measure)

Spider-Man Pushups 4×10

Single Leg DB Row 4×10-15

Bulgarian Split Squats 3×10/10

Wall Sit 3×1 minute

Leg Raises 4×10

Russian Twists 4×20

Workout of the Day


  • 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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