Monday

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

*Grab a moderate KB

2 Rounds of:

5 + 5 Russian swings/Goblet Squats

Then, grab a barbell and complete:

1 Round:

8 RDL

8 Front squats

8 Back squats

8 Good mornings

*rest 60s; add lightweight

5 Tempo back squats @31×1 (3 second eccentric + 1 second bottom + explode up + 1 second at top)

Back Squat

Back Squat: 5RM. Rest 2:00

– Beginner: Moderate set of 5 with perfect technique.

Goal is 85% of 1 rep max

Metcon (Calories)

5 Rounds of:

:25 second max effort bike sprint for calories

Rest 60s

Metcon (Time)

4 Rounds of:

30 Air Squats

15 Russian Swings (70, 53)

Rest 60s.

Then,

3 Rounds of 30s on/30s off:

Elbow Plank w. plate on back
Score time for the 4 rounds, not the plank