CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2 rounds
60 sec Row @mod then hard
10 in-and-out squats
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
1 set
5 Goblet squat + shift
3 Jumping air squats
5 Banded wall-slides, slow and controlled
3 wall walks
Metcon
A: Metcon (Time)
180 Front Squats 135/95
300 Cal Row
60 Wall Walks
You go, I go; one person working at a time. Partition the reps however you’d like.
Extra Accessory
Metcon (Weight)
Double DB/KB OH Carry
4 x 100′ @Heavy