CrossFit Elizabethtown – BurnX

Warm-up

2 Rounds

60s Run

30s Bottom Squat Hold

60s Deadbug Hold

30s Downward dog stretch

60s Ground to Sky Reaches

30s Jumping Squats

30s OH Carry

30s Rest

Metcon (3 Rounds for reps)

4 AMRAP

15 DB Hang Cleans

15 DB Thrusters

3 minute rest

6 AMRAP

15 DB Hang Cleans

15 DB Thrusters

30 Speed Skaters

4 minute rest

8 AMRAP

15 DB Hang Cleans

15 DB Thrusters

30 Speed Skaters

50 Double Unders

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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