CrossFit WOD 6/5/20

Warm-up

0-5:00

Briefing

5:00-15:00

Scorpion x20

Pronated Y’s x20

Pronated T’s x20

Pronated Presses x10

Shoulder Press PVC Demo

15:00-30:00

Shoulder Press (5×10)
Skill Work

30-40:00

High Leg Kicks

Leg Cradle

Single Leg Run

High Knees

Bum Kickers

Wall Slides

Ankling to Sprint

40:00-60:00

Metcon (10 Rounds for time)

5 Rounds-Every 2 Minutes

100m Sprint

1@80%

1@90%

3@100%

3 Minute Rest

5 EMOM

50m Sprint @100%

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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