CrossFit Harrisburg – CrossFit

Warm Up

8 min AMRAP:

30 sec ski (easy)

20 sec ski (mod)

10 sec ski (hard)

10 Plate Toe Taps (each side)

2 Box Steps-Ups (each side)

2 Box Jumps

Workout Prep

2 sets:

5/4 Calorie Ski

2 Box Jump Overs (build in height)

“The Turkey Pardon” (3 Rounds for time)

3 Sets (1 Set Every 8:00)

21-15-9*

Calorie Ski (Or Calorie Row)

12-9-6

Box Jumps (30/24)

*Women’s calories: 16-12-6
Target time each set: 4:00-5:00

Time cap each set: 6 minutes

Accessory

4 sets:

100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)

*As heavy as possible while staying balanced during carry (no leaning)