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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