CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3 rounds
200m Run
30sec Quadruped calf pedals
15sec Double unders
15 sec Banded Good mornings
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
3 x 50′ butt kicks + 50′ sprint
2 sets
5 KB dead lifts + 5 Russian swings + 5 KB swings
5 Box jump overs
Metcon
A: Metcon (Time)
For time
Buy in: 1k Run
5 rounds for time
30 Box jump overs 24/20″
30 KB Swings 24/16 Kg
Buy out: 1 Km Run
Score: Time
TC: 40mins
Scaling options
Beginner
Buy in: 600-800m Run
5 rounds for time
30 Box jump overs @low-mod
15-30 Russian KB Swings @24/16 Kg
Buy out: 600-800m Run
Intermediate
Buy in: 800m-1 Km Run
5 rounds for time
20-30 Box jump overs @24/20″
20-30 KB Swings @24/16 Kg
Buy out: 800m-1 Km Run
Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.