CrossFit WOD 6/11/20

Warm-up

0-5:00

Briefing

5:00-30:00

Arm Swings

Leg Swings

Wrist Stretch

PVC Over Shoulder Stretch

Barbell on Back Shoulder Rotations

Upright Row

Upright Row to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Lat Pressdown

Knee Tucks

Straight Leg Raises

Toes to Bar

Metcon (5 Rounds for reps)

30:00-50:00

5 Rounds

3 AMRAP

5 Hang Power Cleans

10 Toes to Bar

1 min Rest

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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