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CrossFit Harrisburg – CrossFit

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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

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.