Monday

Announcements

Register by Sunday for Athletes for Autism (June 22nd) for a chance to win a gift card from Sara Sumner, Licensed Sports Massage Therapist.
https://www.facebook.com/events/351347342258671/

CrossFit Harrisburg – CrossFit

View Public Whiteboard

Warm-up (No Measure)

BP Lower Warm-up Consists of:

With a barbell + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Zercher Squat

1) Zercher Box Squat: Build to a heavy 1. Rest 2:00

– Use a 13-14″ Box

– Demo of execution

https://www.youtube.com/watch?v=4CoqqcQ_FXk

2) Glute Hip Thrust w Bench: 5 x 8. Rest 90s.

3) DB Step-ups: 3 x 10 ea. Rest 90s.

– perform all reps on each leg before switching sides.

4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes. Pick a weight that is a challenge for 100′

Metcon (No Measure)

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest 60s.