Tuesday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

EMOM x 9 (3 Rounds)

Min 1: Any machine

Min 2: 10 Box Step Ups + 10 Air Squats

Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (empty barbell)

then,

1:00 Banded Ankle Distraction

1:00 Banded Tricep Stretch

1:00 Spiderman Hold

Strict Press

4 Sets of 10 @ 60% of 1RM Strict Press

1 Set of 10+ @ 60%
Last set is essentially a set of max reps. Go every 90 seconds

Metcon (Time)

“Hide & Seek”

27-21-15-9:

Box Jumps Overs 24/20

Thrusters 95/65

Metcon (No Measure)

Skill: Handstand Walk/Hold

3 Sets:

50′ Handstand Walk

12 Alt Pistols
1 minute rest in between sets