0-5:00
Briefing
5:00-30:00
Banded Knee Lockouts x20/20
Banded Single Deadlift 2×10/10
Banded Reverse Lunge 2×10/10
Banded Hamstring Pull Situp 20
Marching Hip Bridge x20
Yoga Pushups x10
Clean Demo and Technique
400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
200m Run
9 Power Snatches
200m Run
15 Power Snatches
200m Run
21 Power Snatches 75/55
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#
