CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Banded 7’s

-into-

3 sets:

3 Strict Press (empty bar)

3 Push Press (empty bar)

5 Bar Facing Up Downs

:30 Sec Jump Rope

Workout Prep

1 set:

5 Push Press

2 Burpee Over Bar

10 Double Unders

Metcon (Time)

“Bucky the Badger”

7 rounds:

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

Foundations:

7 rounds

7 Push Press (75/55)

5 Burpee over Bar

35 Double Unders/plate hops
Target time: 11-13 minutes

Time cap: 16 minutes

Target per round 1:30-2 minutes

Hamstring Ring Curls

4 sets: 10 reps

Rest 1:00-1:30 b/t sets

https://youtu.be/LULmBlzm3bc
*Build to a moderate weight; stay the same or build across sets

DB Box Step Ups

4 sets: 10 reps (each side)

https://youtu.be/7AtIjR-QqVA
*Rest 2:00-2:30 b/t sets

(Use a box)