Metcon (Time)
150 calorie row
300 Russian KBS
100 calorie row
200 Wall Balls
50 calorie row
100 Burpees
Partner workout
Split movements evenly with any rep scheme
Must complete movements in order
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3 rounds
200m Run
30sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
15sec Double unders
15 sec Banded Good mornings
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
3 x 50′ butt kicks + 50′ sprint
2 sets
5 KB dead lifts + 5 Russian swings + 5 KB swings
5 Box jump overs
Metcon
A: Metcon (Time)
For time
Buy in: 1k Run
5 rounds for time
30 Box jump overs 24/20″
30 KB Swings 24/16 Kg
Buy out: 1 Km Run
Score: Time
TC: 40mins
Scaling options
Beginner
Buy in: 600-800m Run
5 rounds for time
30 Box jump overs @low-mod
15-30 Russian KB Swings @24/16 Kg
Buy out: 600-800m Run
Intermediate
Buy in: 800m-1 Km Run
5 rounds for time
20-30 Box jump overs @24/20″
20…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#