CrossFit WOD – 6/8/16


Banded walk 200m

Banded goodmorningx25


Handstand hold 20sec

Inch worm x6

3 rounds

Pull-ups (Emom 11)

Minutes 1-10 are STRICT, min 11 is kipping or max effort strict if you do not have a kip.

1-2-3-4-5-6-7-8-9-10-max effort KIPPING.

** do not kip with the Band.

Metcon (AMRAP – Reps)


1:40/20x 9

2 min rest at min 5
Score is Calories

Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)

    *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
    **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
    ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.

    If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

    If you feel capable an…

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