Thursday, June 23rd 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run/Ski @Easy

10 /10 Single Leg Glute Bridge

30 Seconds Elbow Plank

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

15 Band Good Mornings

10 Alternating DB snatches

20-30 seconds hollow body hold

Weightlifting

A: Deadlift (10 x 3 @30% + bands)

TC: 15 min

Score: Weight

Scaling Options

Beginner

Deadlift (No Bands) @ light to moderate

7-10×3

Intermediate

As Written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

16 Wall Balls 20/14 lbs

16 DB Snatch 1×50/35lbs

48 DU
KG: 22.5/15 KG

Score: Rounds and reps

Scaling Options

Beginner

16 Wallballs @ 14/10

16 DB Snatch @ 25/15lbs

40-60 single unders

Intermediate

10-16 Wall Balls @ 20/14

16 @ 35/25lbs

24-48 DU

Extra Accessory

Metcon (Weight)

Sled Push

5 x 25’ @ HEAVY
If you do not have a sled to push you can sub with any strong man style carry

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