Saturday, July 17th 2021

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

C. Specific

1 set

5 Goblet squat + shift

3 Jumping air squats

5 Banded wall-slides, slow and controlled

3 wall walks


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