Friday

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:

Row for 3 minutes nasal breathing only.

Then:

10 lunges

10 bowler’s squats

10 banded good mornings

10 banded lat pull overs

10 ring rows

Spend 3-4 minutes finding a pistol progression that works for you

Metcon (No Measure)

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Station 3 – Barbell Roll-Outs x 10 reps @ 3010

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
NOTE THE TEMPOS

Hamstring curls

https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.be

Metcon (AMRAP – Reps)

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb KB/DBs over 20″ box)

Rest 60 seconds, and then…

Metcon (Calories)

For max calories:

4 Minutes of Rowing