Dont forget, members Fiesta party this Saturday at 6! Please bring a dessert or appetizer to share! We will have some beverages, but if you have something special you’d like, bring that.

Bring bull riding clothes!!!!
Thanks Debbie Higgs with Allen Tate Realty for the bull!

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Get really really warm for this!

Row 100m with legs only

row 100m arms only

row 100m normal stroke

2 sets:

Standing leg swings, 5 each direction per leg

10/10 single leg RDL

10 banded good mornings

Stack up a low set of plates: single leg jumps onto the plates x 5 each leg — complete 3 sets, increasing height as you go (nothing too crazy, just have some fun with it)

Then 3 rounds:

Row 100m

5 DL

5 box jumps

(increase weight as you go, building to your working weight)

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
24″ for guys

Rest until relatively recovered, and then…

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds