Friday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

2:00 Row

-into-

3 sets:

30-second Single Unders

5 GHD’s to parallel

3 Slamball Cleans (focus on transitions)

5 World’s Greatest Stretch (each side)

-into-

2 sets: (PVC or empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

Workout Prep

3 sets:

10 Double Unders

5 GHD’s

1 Power Clean

Snatch Balance

2 Snatch Balance x 5 sets (light/moderate)
Complete 1 set every minute for 5 minutes

Metcon (Time)

“I Walk The Line”

50 Double-Unders

50 GHD Sit-Ups (OR V-Ups)

10 Power Clean 185/125

40 Double-Unders

40 GHD Sit-Ups

8 Power Cleans

30 Double-Unders

30 GHD Sit-Ups

6 Power Cleans

20 Double-Unders

20 GHD Sit-Ups

4 Power Cleans

10 Double-Unders

10 GHD Sit-Ups

2 Power Cleans

Metcon (No Measure)

1 min Banded shoulder overhead distraction + Lunge (each side)

1 min child’s pose

1 min foam roll calves