CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
800m Easy Run, nose breathing
B. Mobility
60sec Quadruped calf pedals
C. Specific
ABC drills 50ft x 2 on each
https://www.youtube.com/watch?v=Eit3pGym2D
Metcon
A: Metcon (Time)
10 rounds
400m Run
25m Burpee broad jumps
25m walking lunges
Score: Time
TC: 45mins
Scaling options
Beginner
8-10 rounds
200m Run
15m Burpee broad jumps
15m walking lunges
Intermediate
8-10 rounds
400m Run
25m Burpee broad jumps
25m walking lunges
Extra Accessory
Metcon (No Measure)
3 rounds
20 Glute bridge
20 Toes touches feet on bench
Just move here. Perform quality reps and feel every contraction.