Saturday, July 10th 2021

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*

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:




Box supported mu


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!