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