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
1 min Hard run
B. Mobility
60sec Quadruped calf pedals
Metcon
A: 10k Run (Time)
Max Effort 10k Run
TC: 50mins
Scaling options
Beginner
5Km run
Intermediate
8Km run
Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.