Emom 9
Min 1 – Dubs
Min 2 – x10 Goblet Squats 35/53
Min 3 – x10/8 TTB
Perform each set every 90 Sec.
21-15-9
Wallball 20/14
AKBS 53/35
Rest 2 min
x45 Wallball
x45 AKBS
Core Work
Strict TTB
4×5
L-Sit hold
4xME
Tabata
Sit-ups
Burpees
Alternate each round until you have completed 8 total rounds.
CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
Goblet Squat x10
Stiffleg DL x10
Single Arm Press x10
Complex Prep
Deadlift
Bent Over Rower
Upright Row
BN Press
Metcon Prep:
Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
Bent Over Rower x9
Upright Row x6
BN Press x3*Perform all 30 reps without dropping bar
**Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
50 Squats
25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here
Shoulder Press (5-5-3-3-3+)
Metcon (Weight)
Every 5 Minutes for 20 Minutes
400m Row
15 DB Push Presses
