022819 Elements


The Compound CF – CrossFit Elements

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Warm-up

Elements Warm Up 1 (No Measure)

200M Run

25′ Straight leg march

10 Squats

5 Leg swings F/B, S/S

25′ Inch worms

25′ Walking lunges

10 Arm hugs

10 Long arm swings

5 Burpees

Skill

Squat positions

*Proper air squat positions

*The how and the why we squat properly

*PVC Front Squats

*Wall ball Cleans

Skill

Rowing mechanics

*Rowing ROM

*How to correctly pull

Metcon

Metcon (Time)

3 Rounds for time

6 Burpees

9 Wall balls

12 Box jumps

250m Row

Categories: WOD

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