CrossFit HardCharger – CrossFit
Banded hamstring stretch
Banded shoulder stretchs
Practice kipping on bar
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Scaling this WOD
For all of the exercises, select a movement that will allow for a minimum of 5 reps each round.
Tabata jumping pull-ups
Tabata push-ups on the knees
Warm-up attempting regular, strict push-ups with the legs straight to develop upper-body strength. During the workout, perform push-ups from the knees. If at any point you are no longer able to perform 5 reps within the 20 seconds, consider modifying to an elevated push-up.
If at any point you become unable to perform 2 consecutive push-ups, modify to push-ups on the knees. Strive to stay within 1-2 reps of your score in each round for each movement.
400m jog to walk
2 minutes pigeon stretch
3×1 minute hollow holds