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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