CrossFit WOD 6/4/20

Warm-up

0-5:00

Briefing

5:00-20:00

Hang and twist

Knee tuck

Half Lsit

Leg lift

Toes to bar

20:00-30:00

Strict Toes-To-Bar (6×5)

*Slow lower

**Close grip parallel arms.

***Scale by performing leg lifts of the same rep scheme and slow lowering focus.

Skill Work

30:00-40:00

Double Under Work

Singles

Single Leg Singles

Single Double Under

Double Unders

5-10-15-20-15-10-5

Double Unders-Advance through rounds only if you complete prescribed reps per round

40:00-50:00

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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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