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

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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