5/5/21 BurnX

CrossFit Elizabethtown – BurnX

Warm-up

12 EMOM

40s Handstand Hold

10 Roll to Candlestick

Overhead Stability Hold

Every 2 minutes for 6 minutes

60s Goblet Squat Hold

5 DB Squat Jumps

Metcon (6 Rounds for time)

Every 5 Minutes

0:00-5:00 1000m Row

5:00-10:00 75 DB S2OH

10:00-15:00 30 Strict Pullups

15:00-20:00 75 DB Thrusters 35/25

20:00-25:00 75 Box Jump Overs 24/20

25:00-30:00 800m Run

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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