Thursday
Announcements
Ladies paint night at CFH, see Kate for details.
Nov 3rd.
CrossFit Harrisburg – CrossFit
Warm-up (No Measure)
Warmup:
500m row
3 wall walks
10 hollow rocks + 10 v-ups
5 strict pullups or 10 ring rows
Weighted strict chest to bar (Weight)
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon (AMRAP – Reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds