CrossFit WOD 6/19/20

Warm-up

0-5:00

Briefing

5:00-15:00

Banded Pull Aparts

OH Banded Pull Aparts

Kneeling T Spine Roations

Renegade Rows

15:00-30:00

Bent Over Row (10-10-10-10-10)
Skill Work

30:00-40:00

Fire Hydrants x10/10

Good Mornings x10

Hip Flexor Holds x10s

Hip Flexor Drives x10s

Kickouts x10/10

Walking Knee Drive to Lunge x20

Wideouts x20s

Quick Feet x20s

40:00-55:00

Death by 10m Sprint (AMRAP – Reps)

Death by 10m Sprint

Start at 5

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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