Sunday, November 21st 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

2min Row/Bike/Ski

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Shoulder Hip Ext

3 x 20s on/10s Off

C. Specific

3 sets

100m Row Hips only or arms only ski

200m legs only bike

10 Jumping spider man’s


A: Metcon (7 Rounds for time)

Every 3 minutes x 7

10-15 Cal Bike/Row/Ski

10-15 Cal Bike/Row/Ski

8-12 Burpees

*Use two different types of machines. Example:

15 Cal Row

12 Cal Bike

10 Burpees
Score: Time of every set (7 scores)

TC: 21 mins

Cool down

Cool down 3-4 minutes on bike or rower


Lower Body Flow