Friday

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

2min Row/Bike/Ski

*Just one station, you pick.

Then with light DBs + light band (on rig)

2 Rounds of:

10 DB Floor Press

10 Renegade Row

10 Single Arm Banded Triceps Pushdowns

*set up racks for Floor Press

Floor Press

Close Grip Floor Press: 3RM. Rest 2:00

– Grip just inside of shoulders

– Beginner: 5 x 5 with a moderate load.

Metcon (AMRAP – Reps)

AMRAP 4 mins each:

DB Bench Press (client choice of weight)

Right into:

AMRAP 4:

Barbell Curls (empty bar)

Right into:

AMRAP 4:

Russian Twists w. a plate (client choice of weight)

Right into:

AMRAP 4:

Bradford Press (empty bar) (back + front = 1 rep)

https://www.youtube.com/watch?v=GlmAmHQgvRI

*Score = total reps

Metcon (No Measure)

Banded Upper Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded Pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest