CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
B. Specific
6mins rotating movements, of:
15 sec on/15 sec off
1. Air squats
2. Banded W pulls
4. Push-up to downward dog
Then 3-5 reps per movement
Metcon
Metcon (Time)
Team Version
8 rounds
40 Cal Bike/Ski/Row
30 DB Push Press @2×50/35
20 DB Thrusters
10 DB Devils Press
One partner working at a time; you go, i go.
Extra Accessory
Metcon (No Measure)
EMOM 10
Odd: 100′ Farmer Carry
Even: 100′ Sled Push
Upper back and glutes
Points of performance:
– Running for both exercises.
– You should feel good after this piece. Not exhausted.