Thursday

Announcements

The 11th Annual Bradford Park Turkey Trot is scheduled for Saturday, November 17th.
Register online at www.bradfordpark.net
This year’s Turkey Trot proceeds will benefit Keep HOPE Alive, a Cabarrus County non-profit that provides financial assistance to families battling cancer in our immediate community. To learn more, visit www.keephopealiveinc.org

CrossFit Harrisburg – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup:

Every minute on the minute for 12 minutes

1: Plate toe taps x 30

2. Seated floor OH plate hold x :30 (reach high)

3. Alternating single leg v-ups x 10/leg

4. 5 burpees to 6″ target

Metcon (AMRAP – Reps)

Five sets for max reps of:

45 seconds of HSPU (flat)

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Left-Arm Dumbbell Push Presses (50/35 lb DB)

10 Right-Arm Dumbbell Push Presses (50/35 lb DB)

15 Dumbbell Goblet Squats (50/35 lb DB)

20 V-Ups