CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
5 min Bike, row, ski
*every min complete 5 Air squats
B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
https://youtu.be/9LJDGUulS_8?t=409
C. Specific
3 sets
5 Deadlifts @ascending
20 sec of double unders
5 Wall balls
5 Btn Snatch push press
5 Muscle snatch
Metcon
A2: Metcon (Time)
Team Version
3 rounds
200 Double unders
60 Wall balls @20/14 lbs
60 Hang snatch @75/65 lbs
Then build to a heavy 3 Partner deadlifts within the time cap.
Scaling options
*Reduce load in order to gain stimulus
Beginner: 100 Single unders, attempt a double under every 20 reps.
Intermediate: 50 Double unders
A2b: Metcon (Weight)
Partner deadlift load
Extra Accessory
Metcon (No Measure)
4 sets
10-20 sec/side Contralateral ring plank
Rest 30 seconds
10 Pike up in and out over KB
Rest 30 seconds