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
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