Saturday, September 11th, 2021

CrossFit Elizabethtown – CrossFit



Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 seconds

round 1: Inch worms

round 2: scorpions

round 3: Spiderman stretch

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

5 Cals @hard

10 Jumping air squats

5 push-up to downward dog



Team WOD

A: Metcon (AMRAP – Rounds and Reps)

Team WOD

Amrap 25mins

20 Cal Bike/Row/Ski

20 Wall Balls @20/14 lbs

6 Wall walks

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

Extra Accessory

Metcon (No Measure)

4 sets

10 Strict TTB

60 sec/side Star plank

Rest 30 se