CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

4 Rounds:

20s Plank Hold

10s Rest

then,

4 Rounds:

20s Glute Bridge

10s Rest

EMOM x 6: 2 Rounds

Min 1: Bike

Min 2: Double Unders – 30 reps

Min 3: 5 Bench Dips + 30s Hang From Pull-Up Bar

Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%
All percentages Based Off 1RM Strict Press

Metcon (Time)

“Pushing Me Away”

5 Rounds For Time:

1000m Bike

50 Double Unders

15-12-9-6-3 Strict Ring Dips