CrossFit WOD – 9/24/15

CrossFit Elizabethtown – CrossFit
 
Warm-up (No Measure)
A. General

3min Bike,Row, or Ski @easy

100′ Walking lunge

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Specific

3 sets

3 PVC shoulder dislocates

6 Box jumps @ascending

100m Sprint on machine
Metcon
A: Metcon (Time)
3 rounds

3,000m Bike or 1,200m Row/Ski

30 Burpee to target 6″

Every 3 mins complete:

5 Box jumps 32/26″
Score: Time

TC: 35mins

Scaling options

Beginner

3 rounds

2,000m Bike or 800m Row/Ski

20 Burpees

Every 3 mins complete:

5 Box jumps @mod

Intermediate

3 rounds

3,000m Bike or 1,200m Row/Ski

20 Burpee to target 6″

Every 3 mins complete:

5 Box jumps @26/22″
Extra Accessory
Metcon (No Measure)
Tall kneeling on swiss ball

Accumulate 180 seconds

(or something unstable like a balance board)

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#