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