CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2min Row @increasing intensity, rowing the final 10sec @100%
B. Specific
3 x 5 ‘racing start’ strokes or ‘Hard strokes’
30sec rest
B2. Specific (Pre metcon)
2 sets @Ascending past the working weight
3 Back squats + 3 BTN push press +3 OHS
15 seconds of double unders
Conditioning
A: Metcon (Calories)
Row test
Max cal in 30 seconds
2min rest
EMOM 10minutes
30 sec @70-80% of speed average on the test
Score: Cals in 30 sec effort
Metcon
B: Metcon (4 Rounds for time)
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats 95/65lbs
50 Double unders
KG: 40/30
Score: Time of each set (4)
Scaling options
Beginner
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @light
50 Single unders
Intermediate
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @65/45
25 Double unders
Extra Accessory
Metcon (No Measure)
3 rounds
20 Banded Good morning
30 sec/elbow Side planks