CrossFit HardCharger – CrossFit
Warm-up
3 rounds of…
30 Banded Pull Aparts
10 Pass throughs
Pre Hab:
Banded shoulder distraction 30 seconds
Aerobic Capacity
Run 2 rounds of: 800, rest 1 min, 400, rest 1 min, 200, rest 2 min
Skill Work
Kipping Pull up Progression (swings from the shoulder, keep the body tight and long)
-5 Kipping Swings-5 Large kips pressing down on the bar with arms straight
-2 swings + 1 CTB pull up x2 rounds
-2 swings + 1 CTB pull up back into 2 swings x3 rounds
-Cycling CTB (*Film this)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
200 meter Run
10 Bench Press 135/95#
10 Pull Ups
Core Work
3 attempts to find a mx L-sit hold on rings or boxes
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