Friday
Announcements
Dont forget, members Fiesta party this Saturday at 6! Please bring a dessert or appetizer to share! We will have some beverages, but if you have something special you’d like, bring that.
Bring bull riding clothes!!!!
Thanks Debbie Higgs with Allen Tate Realty for the bull!
CrossFit Harrisburg – CrossFit
Warm-up (No Measure)
Get really really warm for this!
Row 100m with legs only
row 100m arms only
row 100m normal stroke
2 sets:
Standing leg swings, 5 each direction per leg
10/10 single leg RDL
10 banded good mornings
Stack up a low set of plates: single leg jumps onto the plates x 5 each leg — complete 3 sets, increasing height as you go (nothing too crazy, just have some fun with it)
Then 3 rounds:
Row 100m
5 DL
5 box jumps
(increase weight as you go, building to your working weight)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
24″ for guys
Rest until relatively recovered, and then…
Metcon (No Measure)
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds