Tuesday

Announcements

Come join us for the big reveal – Kate and Frank’s upcoming addition! ! Pick your color and join the wod. No 10am class this Saturday.
https://www.facebook.com/events/1138783992966052/?ti=icl

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

(3:00 – 15:00)

AMRAP 6 of:

100 Ft. Shuttle Run (down 50 back 50)

10 Air Squats

8 Hollow Rocks

6 Yoga Push-ups

4 Scorpions each side

Then,

Grab Barbells and complete

– Strict Press x 3 (ribs down/abs tight)

– Push Press x 3 (vertical dip + drive + strong finish)

Rest + Repeat Push Presses x 3 Reps

Push Press

(15:00 – 35:00)

1) Push Press: 6 x 3 @75% of last Friday, every 60s.

– Beginner: 5 x 5, Rest 90s.

Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.

When finished with Push Press

2) Set-up Pull-up Scaling + Warm-up all Metcon movements.

Metcon (Time)

(35:00 – 55:00)

8 RFT:

10 Pull-ups

10 Strict Push-ups

10 Abmat Sit-ups (no arm swing)

10 Air Squats (FULL range of motion)

20:00 Cap

Rx+:(C2B Pull-ups)

Scale to 4-5 rounds for beginners
Today’s workout is a spin-off of classic CF workout “Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.

Metcon (No Measure)

(55:00 – 60:00)

1-Arm DB Rows: 5 x 8-10 each. Rest 60s.

Tempo 1111