CrossFit Elizabethtown – CrossFit
Warm-up
Warm-up (No Measure)
A. General
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
3 sets
20sec max double unders
6 Slam balls or Pike ups (feet on rower)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Score: Time
TC: 15mins
Scaling options
Beginner
50-40-30-20-10 reps
Single unders
25-20-15-10-5 reps
Sit-ups
Intermediate
25-20-15-10-5 reps
Double unders
50-40-30-20-10 reps
Sit-ups
Accessory
B: Metcon (Weight)
3 sets for quality
8/8 Tall kneeling filly press
20 Banded Skull crushers
15 Banded standing angels
Rest 60 seconds
Score: Quality
TC: 20mins
Scaling options
N/A