CrossFit Elizabethtown – BurnX

Warm-up

2 Rounds

Bear Crawl 20 forwards/20 backwards

Dead bugs x20

Lateral lunges x10/10

Scap Pushups x10+20 Plank toe touches

10 Jump Squats

60s Rest

Metcon (Time)

Step 1

Pick 1

Bike 250/200 calories

Row 5500/5000m row

Ski 250/200 calories

Step 2

Pick 1

5 Burpees + 10 Air Squats

8 DB Clean and Jerks

10 HSPU

Complete step 1 while doing step 2 every 3 minutes

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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