Friday

CrossFit Harrisburg – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 mins bike or row

Then,

2 Rounds of:

10 Scapular push up > Down Dog

15 Banded Pulldowns

10 Scapular Pull ups

15 Banded Triceps Pushdowns

*Grab a barbell and complete

2 Rounds of:

10 Bent-over Barbell Rows

10 Shoulder Press

Shoulder Press

1) Shoulder Press: 5-4-3-2-1+. Rest 2:00

– Build to a 1RM (1+ = 3-4 singles above 90%)

– Beginner: Shoulder Press: 5 x 5, adding weight if form permits.

Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)