The Future

CrossFit HardCharger – CrossFit

Warm-up

2 rounds of

-10 Pass Through

-10 Wall Squats

-30 Band Pull Aparts

-10 KB Press

Aerobic Capacity

EMOM 16

Minute 1: 10 Burpees to a target 1’ foot over reach

Minute 2: 15/12 Calorie Row

Minute 3: 30- 50 Double Unders

Minute 4: 15 Wall Ball 20/14

Extra Skill/Accessory Work

HSPU Progression (Kipping from tripod position)

-Roll to Tripod Hold on ab-mat x5 reps (Knees on elbows, slowly shift weight to hands and head, make sure your head is forward of hands)

-Tripod hold to leg extension x5 reps (Work on balanced tripod hold, extend hips and knees slowly

-Tripod hold against a wall into kipping HSPU 5 reps (Stop at the bottom. Work on same head and hand position of the tripod, knees to elbows, be aggressive with the hip as you kip. Shoot your head through as you finish (*Film This)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

100 Meter run

5 Handstand Push Ups

10 KBS 53/35

15Hip Extensions