Wednesday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Banded 7’s


6 min AMRAP

30-sec single/double unders

5 Alternating V-ups (each side)

5 Knees to Elbows

Workout Prep

2 sets:

10 Double Unders

5 Toes to Bar

Metcon (Time)

“Atlantic Ocean”


Double Under

20 Toes to Bar after each set

80-60-40-20-10 Single Unders

10 Knee Raises/Toes To Rig

GHD Hip Extension

5 sets: 20 reps; unloaded or holding a plate or DB
Rest 1:00-1:30 b/t sets

Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Metcon (No Measure)

Banded Pull Through

4 sets: 15 reps
Rest 1:00-1:30 b/t sets

Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension.