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)
Warm up
A. General
EMOM 6mins
1- 60 sec cal Row/Bike/Ski or 200m Run @Easy
2- 25’/25′ Single arm OH Carry + 3-5 scap pulls
3- 20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho
B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>
https://youtu.be/9LJDGUulS_8
C. Specific
2 sets
-7 Banded W-Y
-5 beat swings
-7 Ring rows + pause
-5 beat swings
7 V-ups
Metcon
A: Metcon (Time)
For time
100 Sit-ups
10 Wall walks
75 Sit-ups
7 Wall walks
50 Sit-ups
5 Wall walks
Score: Time
TC: 20mins
Beginner
For time
50 Sit-ups
10 Inch worms
35 Sit-ups
7 Inch worms
25 Sit-ups
5 Inch worms
Intermediate
For time
100 Sit-ups
5 Wall walks
75 Sit-ups
3 Wall walks
50 Sit-ups
1 Wall walks
Extra Accessory
Metcon (Weight)
Wide stance Good morn…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#