CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 moderate height box jump 3,5,7 sec
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
5/5 Airplanes
9 Band pull aparts
3 Deadlifts @ascending
Fried Turkey (AMRAP – Rounds and Reps)
x9 toes to bar
x7 burpees
x5 thrusters 135/95, 115/95, 75/55
Amrap 30