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