Saturday, August 7th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

3 rounds

10 BB good mornings

10 Alternating box step ups

50 Single unders*

*Every 10 reps attempt a double under or a triple under

B. Mobility

B1. World greatest stretch

2 sets of 10-15 rep/side

B2. PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

3-5 reps on each movement


A: Metcon (Time)

Team Version

15 rounds each

10 Box jump overs 30/24″

10 DB snatch 1×50/35lbs

you go, i go; round for round. One partner working at a time.

Extra Accessory

Metcon (No Measure)

Side plank

EMOM 10minutes

Odd: 40 sec left

Even: 40 sec right