Thursday, October 21st 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

2 rounds

30 sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations


Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch



A: Metcon (No Measure)

Butterfly progression: One set on each progression

-Circles on a box

-One leg

-One butterfly at a time

-consecutive butterflies

-tighter kip butterflies

*Stop and get 3 sets in where it’s challenging
Score: For quality

TC: 10mins

Scaling options

Intermediate & Beginner:

Jumping Kipping pull-ups

*Use these same drills but in a kipping pattern


B: Metcon (Time)

10 rounds for time

10 Hang power cleans 115/75lbs

10/8 Cal Row
Score: Time

TC: 16mins

Scaling options


10 rounds

6-10 Hang power clean 45/35lbs

6-10 Cal Row


10 rounds

10 Hang power cleans @95/65lbs

10/8 Cal Row

Extra Accessory

Metcon (No Measure)

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions