Saturday, November 6th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

60sec Row/Bike/Ski

10 Good Mornings

10 Pause air squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

C. Specific

2 rounds

100m Row @hard

20 Double unders

10 Wall balls

2-3 Devils press


A3: Metcon (Time)

Team Version

You go, i go; one partner working at a time

2 rounds for time

300 Box jumps 30/24″

300 Wall balls 20/14lbs

40 Devils press 50/35 lbs

Extra Accessory

Metcon (No Measure)

Posterior cuff drop and catch with ball

3 x 10/shoulder