CrossFit Elizabethtown – BurnX

Warm-up

5 AMRAP 70%-80%

10 Alternating Windmills

10 Mountain Clinbers

30s Plank Hold

6 Side Plank Reach Throughs

5 AMRAP 70%-80%

5 Burpee Tuck Jumps

10 Air Squats

30s Deadbug Hold

Metcon (Time)

0:00-8:00

21 DB Front Squats

50 Double Unders

15 DB Front Squats

50 Double Unders

9 DB Front Squats

50 Double Unders

Metcon (Time)

8:00-18:00

21-15-9

Lateral Burpees over DB

Dumbbell Deadlifts

Metcon (AMRAP – Rounds and Reps)

18:00-28:00

10 AMRAP

10 DB Front Squats

50 Double Unders

10 Lateral Burpees over Dumbbells

10 Dumbbell Deadlifts

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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