(No Measure)
Breathing
2 Rounds
10 Good Mornings
30s Plank
Deadlift (5×3)
Perform one set every 2 min
S1@70%
S2@75%
S3@80%
S4-S5@85%
Metcon (Time)
2k Row
50 Thrusters 45/35
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3min Row @easy
B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
C. Specific
3 sets
3-5 Beat swings
3-5 Transition mu
Transition Mu
Beginner: https://youtu.be/QYFJ108HOC8
Intermediate: https://youtu.be/vs_ZlCrxfQ4
Advanced: https://youtu.be/spafzsIBzzI
Metcon
A: Metcon (Calories)
5 rounds
3min AMRAP
6 Ring muscle ups
12 Shoulder to OH 135/95 lbs
Max Cal Row in remaining time
1 min rest between amraps
KG: 60/40
Score: Total reps (Cals)
TC: 20 mins
Scaling options
Beginner
5 rounds
3min amrap
6-12 Ring Rows
12 Shoulder to OH @light
Max cal row in remaining time
1 min rest between amraps
Intermediate
5 rounds
3min amrap
6 Box Transition ring muscle ups
12 Shoulder to OH @95/65 lbs
Max cal row in remaining time
1 min rest between amraps
COMP
5 rounds, each for time
3min…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#