Saturday, September 18th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

400m Run or Row @easy

B. Mobility

Prone PVC shoulder dislocates

10 reps

C. Specific

3 sets

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)

Team Version

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

Extra Accessory

Metcon (No Measure)

Banded Good Morning

3 x 25 reps for quality
Goal: Posterior chain strength endurance

Be controlled and in a good position.