CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
400m Run or Row @easy
Prone PVC shoulder dislocates
1-3 Skin the cat / Knees to elbows
3-5 Ring beat swings*
3-5 Transition mu**
This specific warm up is a very dedicated skill session today:
*Teach the snap back pull with advanced athletes here.
**Have every athlete touch the rings today, teaching the beginners a strict ring mu with their legs on the floor, progressively getting more challenging to a transition muscle up with feet on the box.
A2: Metcon (Time)
For time, partition the reps in any way, one person working at a time:
300 Cal Bike/Ski/Row
200 Hang clean 135/95lbs
100 Ring muscle ups
Metcon (No Measure)
Banded Good Morning
3 x 25 reps for quality
Goal: Posterior chain strength endurance
Be controlled and in a good position.