Tuesday, November 16th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2min Bike, row, ski @increasing intensity

B. Mobility

Handstand superman drill

10-15 repetitions

https://www.youtube.com/watch?v=Dxb0aGEAMFs

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific

2 sets

5 Banded wall-slides, slow and controlled

7 prone pvc press

3 wall walks + 5 HS hold scap push, facing wall

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10minutes

10 HSPU
Score: total reps

TC: 10mins

Scaling options

Beginner

EMOM 10

10 Seated DB press

Intermediate

EMOM 10

5-10 Piked hspu

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

4 Burpee Bar muscle up

10 Med Ball V-ups 20/14 lbs

30 Double unders
Kg: 10/8

Score: Rounds + reps

Scaling options

Beginner

4 Burpees + 4 Jumping CTB

10 V-ups / Knee tucks

30 Single unders

Intermediate

4 Burpee CTB OR 4 Burpee + 4 Jumping BMU

10 Med ball v-ups @light

15 Double unders

Extra Accessory

Metcon (No Measure)

3 sets

8/arm Meadows row

8 Seated DB Press

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