Monday

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

2 rounds of:

Run 100m

Row 100m

30 single unders

2 rounds of:

20 shoulder taps

1 wall walk + :30 hold + walk back out to plank

Then:

200m row

15 DU

5 pike pushups

200m run

5 pushups

5/5 DB snatches at a lighter weight

Metcon (AMRAP – Rounds and Reps)

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

500 Meter Row

50 Double-Unders

10 Handstand Push-Ups

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

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

400 Meter Run

40 HR Push-Ups

20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)