CrossFit HardCharger – CrossFit

Warm-up

800m run

Banded hamstring stretch

Banded shoulder stretchs

Arm circles

Hollow body

Superman

Hip thrusts

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.

Beginner

Tabata jumping pull-ups

Tabata push-ups on the knees

Tabata sit-ups

Tabata squats

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.

Intermediate

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata squats

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.

Cool Down

400m jog to walk

2 minutes pigeon stretch

3×1 minute hollow holds

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