CrossFit Elizabethtown – BurnX

Warm-up

30s plank shoulder taps

10 Scapular Pull-ups

10 Box Jumps

Bear Crawl 20 Forward/20 Backward

Metcon (No Measure)

For max reps

60s Bike

60s Rest

60s Burpee Box Jump Overs

60s rest

60s Sit-ups

60s rest

60s Double Unders

60s rest

60s Squats

60s rest

60s push-ups

4 min rest

Metcon (No Measure)

24 EMOM

70% of ME

Bike

Burpee Box Jump overs

Sit-ups

Double unders

Squats

Push-ups

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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