CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
400m Run
5 Inchworms
200m Run
7 mini band wall slides
100m Run
10 alternating Y arm raises on a box*
https://youtu.be/67jI0e8x2T8
B. Specific
2 sets
50′ A skips + 50′ Sprint
50′ Butt kicks + 50′ Sprint
9 Hollow banded lat pull downs
3-5 reps on the Ring mu progression
Ring mu progression:
Beginner
https://youtu.be/QYFJ108HOC8
Intermediate
https://youtu.be/vs_ZlCrxfQ4
Advanced
Box supported mu
Metcon
A2: Metcon (Time)
For time
5 rounds
20 Ring Muscle-ups
400m Plate Carry
*Partners will work one at a time on the rings to complete 20 total ring muscle ups and then run together one partner must always be carrying a plate.
Extra Accessory
Metcon (Weight)
Sled drag
400m @mod-heavy, walking
Have fun here. Just walk and enjoy training!