Friday, July 23rd 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 sec Inch worms

B. Mobility

Rotating scorpions

60 seconds

C. Specific

3 sets

10 sec Wall facing HS hold

5 Bench press @ascending

Gymnastics

A: Metcon (Weight)

3 sets

5-10 Bench press @60%

30 sec HS hold

Rest 90 seconds between sets

Score: Weight used across each set

TC: 12mins
Scaling options

Beginner

3 sets

5-10 Bench press @light-mod

30 sec Hand plank hold

Intermediate

3 sets

5-10 Bench press @60%

30 sec Piked HS hold

Metcon

B: Metcon (4 Rounds for time)

4 rounds, each for time

200m Run

25 DB Deadlift @2×50/35lbs

6 Bar Muscle-ups

Rest 1 minutes

KG: 22.5/15

Score: Time of each round

TC: 18mins
Scaling options

Beginner

4 rounds, each for time

100m Run

15 DB Deadlift @2xlight

6 Jumping pull-ups @2sec down

Rest 1 minutes

Intermediate

4 rounds, each for time

200m Run

25 DB Deadlift @2×35/25lbs

6 CTB or Assisted CTB

Rest 1 minutes

Extra Accessory

Metcon (No Measure)

Tall kneeling Banded angels

3 x 10

Rest 45 seconds between sets

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