Wednesday, August 4th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

2 sets

6/6 bulgarian split squats

8 Banded Abduction glute bridge + 2-3 sec pause

5 Tempo squats @ascending + 3sec down


A: Back Squat

5 @65%

5 @75%

Max reps @85%

Score: Weight used across each set

TC: 10mins

Scaling options


3×5 @3 sec down

Rest 2mins


As written


B: Metcon (Time)

Partition the work as you wish

For time

150 Wall Balls 20/14 lbs

75 CTB

KG: 10/7

Score: Time

TC: 20mins
KG: 10/7

Score: Time

TC: 20mins

Scaling options


Amrap 20 mins

10 Wall balls @light

5 Ring rows


Partition the work as needed

For time

100 Wall Balls @20/14 lbs

50-75 Pull-ups

Extra Accessory

Metcon (Weight)


Bent over DB Rows

Toes touches
This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.