by CrossFit HardCharger – CrossFit
Warm-up
Run 800m
2 minutes couch stretch each side
2 minutes Lizard stretch each side
PVC pipe pass throughs
OH squats
Good mornings
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Extra Skill/Accessory Work
5 sets of 10
Muscle up progressions
5 sets of 10 GHRs
5 sets of 6 bottoms up KB presses
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