CrossFit WOD 6/23/20

Warm-up

0-5:00

Briefing

5:00-20:00

Scorpions x20

Prone Y’s x20

Prone I’s x20

Prone Press x20

Yoga Pushups x10

20:00-35:00

Floor Press (5-5-5-5-5)

*increase weight every set

Metcon (Time)

35:00-45:00

MB Front Squat

MB Press

Clean Technique

45:00-55:00

50 Wall Balls

25 Power Cleans

50 Wall Balls

55:00-60:00

Cool Down and Clean Up

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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