CrossFit Harrisburg – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 Machine

-into-

3 sets

20 Plate Hops

10 Step ups

5 Kipping Knee Raises

5 Pike Push-ups

Workout Prep:

-with a partner-

1 set:

5 Box Jump Overs (each)

5 Synchro Toes to Bar

5 Handstand Push-ups (each)

Metcon (Time)

“Cheeseheads”

Teams of 2

100 Box Jump Overs (24/20)

50 Synchro Toes to Bar

100 Handstand Push-ups

50 Synchro Toes to Bar

100 Box Jump Overs (24/20)

Metcon (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)