CrossFit HardCharger – CrossFit

Warm-up

3 Rounds of:

20 band pull aparts

20 Pass throughs

10 KB Press (light)

Skill Work

“Muscle Up Progression”

-10 Second Ring Support + 3 Dips

-5 Transitions on the low Rings with Feet on the ground (Work False grip, hands in tight, aggressive transition through

-5 Seated Muscle Up (Scale with Bands)

-5 Kipping Muscle Ups (*Film This)

Push Press (Push Press 9×3 @50% bar weight and light Mini band)

Metcon (Time)

5 Rounds of…

15 GHD Sit Ups

12 Power Cleans 115/75#

9 Handstand Push -Ups

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