Warm-up
90/90 Breathing
Squat & Reach 5×10 sec
Weightlifting
Back Squat
x8 @ 60%
x4 @ 70%
x3 @ 75%
x2 @ 80%
2×3 @ 85%
Metcon
AMRAP 10
Metcon (AMRAP – Reps)
Tabata
KBS
Burps
Dubs
Rest one round
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#