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
https://www.youtube.com/watch?v=-CiWQ2IvY34
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
Metcon
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