CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
800m Run
-Gradually building pace from easy to hard @nose breathing
B. Mobility
Soft tissue mobilisation
With a barbell, a foam roller or a Lax ball
45-60 seconds/side
calves/hamstrings
C. Specific
Amrap 5mins
25ft butt kicks
50 meter run @RPE 8/10
5 Jumping air squats
Rest 30 sec
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 mins
400m Run
50 Air squats
Scaling options
Beginner
AMRAP 30 mins
200m Run
30 Air squats
Intermediate
As written
Cool down
3-4 minutes on bike or rower
Lower Body Flow