Sunday, August 29th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

3min Easy run, nose breathing

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

B. Mobility

Standing straddle forward fold 60s

Standing quad pull 30s/30s

-Squeeze the glute to increase hip flexor range

C. Specific

2 sets

200m Run

5 scap pulls + 5 beat swingz

5 V-ups from a hollow position

Metcon

A: Metcon (Time)

2021 CrossFit Games IE10

For time

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Score: Time

TC: 40 mins
Scaling options

Beginner

30 V-ups

1-mile run

30 V-ups

1-mile run

30 V-ups

Intermediate

30 toes-to-eye level

1.5-mile run

30 toes-to-eye level

1.5-mile run

30 toes-to-eye level

Extra Accessory

Metcon (No Measure)

Blood Flow

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions

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