Wednesday CrossFit
CrossFit Harrisburg – CrossFit
Warm-up (No Measure)
Banded 7’s
-into-
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”
100-80-60-40-20
Double Under
20 Toes to Bar after each set
Foundations:
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.