Tuesday, June 28th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3 rounds

30 sec Row

30sec on

Banded air squats*

Reverse plank

Double unders

*https://youtu.be/HkqVZcTlcPo

B. Mobility

Quadruped rear shoulder stretch

30 sec/side

https://youtu.be/eYovIztVZos

C. Specific

3 sets

9 Hollow banded lat pull downs

3-7 Transition muscle ups

Gymnastics

A: Metcon (Time)

For time

30 Ring Muscle-ups
TC: 8 min

Score: Time

Scaling Options

Beginner

20 Ring Rows

20 Push Ups

Intermediate

30 Sling Shot Muscle up to assisted ring dip*

*1 rep is slingshot into ring dip

Metcon

B: Metcon (Time)

5 rounds for time

8 Deficit Kipping HSPU 6/4″

12 Deadlifts 225/155 lbs
KG: 100/70 KG

TC:15 min

Score: Time

Scaling Options

Beginner

16 DB Push Press @2xModerate

12 DL @ moderate

Intermediate

8 Kipping HSPU

12 Deadlifts @ 185/125

Extra Accessory

Metcon (No Measure)

3 sets

12 Pendlay Rows

12 DB pullovers

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