Wednesday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

3:00 Echo Bike (each pace)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torso Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

Power Clean and Jerk (10×5)

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon (Time)

For Time:

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)

4 Wall Walks

40/32 Calorie Assault Bike or 32/24 Calorie Bike

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)

4 Wall Walks

Metcon (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)