Friday, June 24th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

30 sec Row or Bike

30 sec Inchworms

30 sec Row or Bike

30 sec Soldier Walk

30 sec Row or Bike

30 sec Band lat pull down

B. Mobility

Rotating scorpions

60 seconds

C. Specific

2 sets

3 x 1&1/4 push-ups*

5 Scap pulls + 1 kipping pull-up @3sec down


*Beginners can do these hand elevated


A: Metcon (Weight)

3-4 sets

10 DB pullovers 1×50/35lbs + band

10 Tall kneeling Banded angel

10 Glute bridge Floor press (DBs or BB)
KG: 22.5/15 KG

TC: 15 min

Score: Weight

Scaling Options

Beginner & Intermediate

Reduce load on pullovers as needed. Can be done with only the band.


B: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press

Make sure athletes hit a minimum of 8 reps/movement/round.

Extra Accessory

Metcon (No Measure)

GHD situps

5 x 15-20 reps
Core Endurance

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