CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing
B. Mobility
Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs
C. Specific
Amrap 5mins
-5 Pike ups
-7 Light kb swings
-9 Air squats
Metcon
A: Metcon (Time)
For time:
3km Ski/Row/Bike 7,500m
Every 2 mins complete:
6-8 Burpees
8-10 KB swings @32/24Kg
Scoring: Time
TC: 30mins
Scaling options
Beginner
For time:
2km Ski/Row/Bike 5km
Every 2 mins complete:
4-6 Burpees
8-10 Russian KB swings @mod
Intermediate
24/16 Kg KB
Extra Accessory
Metcon (No Measure)
Banded Single leg RDL
3 x 10/leg
Rest 30-45 sec between legs and sets
Hold 2 sec at bottom + explode up