CrossFit Elizabethtown – BurnX

Warm-up

8 AMRAP

10 single leg ground to sky reaches

10 deep lunge mountain climbers

30s plank hold

6 side plank reach throuhs/side

3 AMRAP

5 Burpee Tuck Jumps

10 Air Squats

30s Front Leaning Rest

Metcon (Time)

21 DB Front Squats

50 JR

15 DB Front Squats

50 JR

9 DB Front Squats

50 JR

Rest until 8 minute mark

Metcon (Time)

21-15-9

Lateral Burpees over DB

DB Deadlifts

Rest until 18 minute mark

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 DB Front Squats

50 JR

10 Lateral Burpees over DB

10 DB Deadlifts

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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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