Thursday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

10 min AMRAP

1 min bike erg (easy pace)

5 GHD’s to parallel (focus on leg extension)

5 Hand Release Pushups

10 Bent-over Plate Rows

Workout Prep:

2 rounds

5/4 Calorie Bike Erg

5 GHD’s

5 Dumbbell Bench Press

5 Ring Rows

Metcon (Time)


4 rounds:

25/20 Calorie Bike or 25/20 Calorie Row

25 GHD or 25 V-Ups

25 Dumbbell Bench 50s/35s or 25 Push-Ups

25 Ring Rows or 25 Bodyweight Barbell Row

Metcon (No Measure)

“Skills and Drills”


1st – Feet together and squat in a good upright position (freestanding or use the rig)

2nd – Tuck foot behind into Pistol

3rd – Pistol to a box
Testing out flexibility first before trying. Once we establish a starting point, then work through a few sets and practice getting their balancing down.

8-10 minutes

Metcon (No Measure)

Cool Down

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)