CrossFit WOD 7/3/20

Warm-up

0-5:00

Briefing

5:00-25:00

Foam Rolling

Hip Adduction 1×10

Hip Extensions 1×10

Rotated Figure Four 1 minute hold

Unilateral Hip Flexion 2×10

Unilateral 90/90 Internal Rotation 2×10

Pick Drill

Legs

Legs/Back

Legs/Back/Arms

Metcon (7 Rounds for distance)

1 min Row

1 min Rest

2 min Row

2 min Rest

3 min Row

3 min Rest

4 min Row

4 min Rest

3 min Row

3 min Rest

2 min Row

2 min Rest

1 min Row

1 min Rest

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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