CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: pvc prone press
round 3: Reverse plank + march
B. Mobility
Single leg deficit calf raise
30 sec/side
https://youtu.be/yEISAXTM680
C. Specific
3 sets
-3 push-up to downward dog
-5 RDL’s
-7/7 Banded Y pulls
-12 low box jumps
A: Metcon (Time)
Team Version
Partition the reps how you’d like with one partner working at a time:
200 Deadlifts @135/95 lbs
200 Push Jerk @135/95 lbs
200 Box Jump @30/24″
Extra Accessory
Metcon
Metcon (No Measure)
McGill big 3 modified
6-5-4-3-2-1 Bird Dog
6-5-4-3-2-1 Dead bug
30 sec/elbow side plank after each sets