Saturday, August 21st 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

5 min Bike, row, ski, or run

*every min complete 3-5 burpees

B. Mobility

Prone PVC press

10-15 repetitions

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

C Specific

2 sets

3 Banded wall-slides, slow and controlled

1 wall walk

10 HS hold scap push, facing wall

10 Cal Row @moderate

Metcon

A: Metcon (Time)

For time

50-40-30-20-10 Cal Row

21-15-9-6-3 Wall walks

Score: Time

TC: 30mins
Scaling options

Beginner

25-20-15-10-5 Cal Row

21-15-9-6-3 Inch worms

Intermediate

50-40-30-20-10 Cal Row

15-12-9-6-3 Wall walks

Extra Accessory

Metcon (No Measure)

3 sets for quality

10 GHD Hip extensions

30 seconds D-ball Carry @150/100

Rest 60 seconds

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