Thursday, July 15th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

400m Easy run

10 Alternating Cossack squats

B. Mobility

Single leg deficit calf raise

30 sec/side

C. Specific

2 sets

50ft A skips

50ft Butt kicks + 50ft sprint

10 Tempo wall balls @3sec down


A: Metcon (AMRAP – Reps)

Every 3 mins for 30 mins

400m Run

Max Wall balls @20/14lbs

KG: 10/6

Score: Total reps
Scaling options


Every 3 mins for 30 mins

200m Run

Max Wall balls @light


As written

Extra Accessory

Metcon (No Measure)

Banded abs roller

5 x 5

Rest as needed between sets
Goal: Abs strength

Points of performance:

– Control every portion of the descent

– Make sure your spine remains in a neutral position. NO HYPEREXTENSION AT THE BOTTOM. Increase band resistance as needed.