CrossFit Elizabethtown – BurnX

Warm-up

3 Rounds @60-70%

60s Bike

60s Single Leg Ground to Sky reaches/leg

60s Push-up Plank

Metcon (AMRAP – Rounds and Reps)

4 AMRAP

10 Burpees

15 DB Push Press

20 DB Lunges

200ft Shuttle Run (50ft down and back twice)

60s rest. Repeat for Three rounds and pick up where you left off from previous round.

CoolDown

3 Rounds

45s Hollow Rocks

30s Rest

45s Arch Rocks

30s Rest

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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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