CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean)

(1) the Down and Up

(2) Elbows High and Outside

(3) Muscle Clean

(4) High Hang Power Clean

(5) High Hang Clean

* 8 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

3. Workout Prep

– With Partner –

2 sets

5/4 Calorie Ski

5 Wall Balls

* Begin the ski when your partner finishes

Clean

1 Squat Clean x 10 sets @75% of 1RM Clean
Complete 1 set every minute for 10 minutes

Metcon (AMRAP – Rounds and Reps)

“Hurt”

Team Option

16:00 AMRAP:

18/14 Calorie Ski Erg OR Row

18 Wall Balls (20/14)

* Ski erg is always occupied *

Individual Option:

16:00 AMRAP:

18/14 Calorie Ski Erg (OR Row OR 200m Run)

18 Wall Balls (20/14)

-rest 30 seconds after each round-

Metcon (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)