CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3min Bike,Row, or Ski @easy
100′ Walking lunge
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
3 sets
3 PVC shoulder dislocates
6 Box jumps @ascending
100m Sprint on machine
Metcon
A: Metcon (Time)
3 rounds
3,000m Bike or 1,200m Row/Ski
30 Burpee to target 6″
Every 3 mins complete:
5 Box jumps 32/26″
Score: Time
TC: 35mins
Scaling options
Beginner
3 rounds
2,000m Bike or 800m Row/Ski
20 Burpees
Every 3 mins complete:
5 Box jumps @mod
Intermediate
3 rounds
3,000m Bike or 1,200m Row/Ski
20 Burpee to target 6″
Every 3 mins complete:
5 Box jumps @26/22″
Extra Accessory
Metcon (No Measure)
Tall kneeling on swiss ball
Accumulate 180 seconds
(or something unstable like a balance board)
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
