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CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Dynamic Warm-up x 100 ft each consisting of x 10 Minutes:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Leg Swing opposite toe to the opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Broad Jumps


Set-up and review:

– Box Jumps

– T2B


Metcon (AMRAP – Rounds and Reps)

AMRAP 28 w. a partner:

28 Box Jumps w. step down (24, 20)

28 T2B

800 Meter Run

28 Burpees

28 SDHP (53, 35)
Split reps 14 each

Split run as needed