Tuesday, July 6th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

3 rounds

30 sec Row

30sec on

Banded air squats*

Reverse plank

Double unders


B. Mobility

Quadruped rear shoulder stretch

30 sec/side


C. Specific

2 sets

-20 sec hollow, every 5 sec perform 1 V-up

-5 pause ring rows*

*Pause 2 sec @chest to rings


A: Metcon (AMRAP – Reps)

5 sets

20 sec Hollow banded lat pull down

8-10 Strict CTB

Rest 30 seconds

Score: For quality

TC: 7mins
Scaling options


5 sets

20 sec Hollow hold

5-10 Pause Ring rows

Rest 30 seconds


5 sets

20 sec Hollow banded lat pull down

5-10 Strict pull-up / assisted strict pull-ups

Rest 30 seconds


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

1K Bike OR 500m Ski/Row

15 Box jump over 24/20″

15 Sit-ups

Score: Rounds + reps
Scaling options


Amrap 15

800m Bike OR 400mSki/Row

15 Box jump over @low

10-15 Sit-ups


As written

Extra Accessory

Metcon (Weight)

DB row with parallette support

3 x 10/side

Rest 30 seconds between sides and sets
Goal: Improve core stability when performing a pulling movement.