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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