Friday, September 23rd 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2 rounds

30 sec Jumping Jack

25’ Lunges + Twist

5/5 Russian one arm KBS

5/5 KB Windmills

B. Mobility

2 sets

10 Alternating Scorpions

5/5 World’s Greatest Stretch

C. Specific

40 sec Arm Action drill: https://youtu.be/XiES8Mygfj4

40 sec Standing Arm action drill: https://youtu.be/XiES8Mygfj4

2 x 25’ A skip

2 x 25’ High knees

2 x 25’ Running accelerations

2 x

10 Wall Balls

10 KBS

Metcon

A: Metcon (Time)

2 rounds for time

800m Run

40 Wall Ball 20/14 lbs

800m Run

40 KBS 24/16KG
KG: 9/6 KG

TC: 40 min

Score: Time

Scaling Option

Beginner

400m Run

20 Wall Balls @ light

400m run

20 KBS @ light

Intermediate

800m Run

40 Wall Balls @16/12 lbs

400m Run

40 KBS @ 16/12KG

Extra Accessory

Metcon (Checkmark)

3 sets

12 Tall kneeling alternating DB strict press

12 Incline DB flys

Rest 2-3 minutes

@ RPE 7/10

Archives