CrossFit HardCharger – CrossFit

Warm-up

3 rounds..

Sampson Stretch 30 sec each side

10 PVC Pass Throughs

10 PVC Overhead Squats

Aerobic Capacity

5 rounds of: Run 200 meter Fast into 200 meter jog

Deadlift (30 sets of 1 every 30 seconds at 70%)

Skill Work

Skill:

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

Metcon (Time)

3 Rounds:

10 Overhead Walking Lunges (115/75#)

20 Chest-to-Bar Pull-ups

50 Double-unders

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