CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Reverse plank
B. Specific
8mins rotating movements, of:
15 sec on/15 sec off
1. Lying flutter kicks
2. Banded W pulls
3. Hollow rocks
4. Push-up to downward dog
Gymnastics
A: Metcon (Time)
Plank challenge
3-2-1 go, which member in the class can hold the elbow plank the longest.
TC: 15mins
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
3,6,9,12,15, ect…
Strict press 75/55lbs
Box jumps 24/20″
KG: 35/25
Score: Rounds + reps
Scaling options
Beginner
AMRAP 15 mins
3,6,9,12,15, ect…
Strict press @light
Box jumps @low
Intermediate
AMRAP 15 mins
3,6,9,12,15, ect…
Strict press @55/35lbs
Box jumps @20″
Extra Accessory
Metcon (No Measure)
3 rounds
8 Nordic curls (3sec eccentric)
60 sec Banded Step-ups (banded march style)
Rest 90-120 seconds