CrossFit Elizabethtown – BurnX

Warm-up

2 Rounds

200m Jog

100 ft Single Arm OH Carry/Arm

10 Right Arm Suitcase Deadlifts

100 ft Right Arm Suitcase Carry

10 Left Arm Suitcase Deadlifts

100 ft Left Arm Suitcase Carry

30s side plank each side

60s Alternating Scorpions

Metcon (3 Rounds for time)

Every 7 Minutes for 21 minutes

15/12 Calorie Bike

10 Dumbbell Deadlifts

20 DB Box Stepovers

10 Dumbbell Deadlifts

15/12 Calorie Bike

CoolDown

2 Rounds

15 Tricep Extensions

20 Alternating Front Raises

15 Biceps Curls

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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