CrossFit HardCharger – CrossFit

Warm-up

3 rounds of…

30 Banded Pull Aparts

10 Pass throughs

Pre Hab:

Banded shoulder distraction 1 min

Aerobic Capacity

EMOM 12 :

Minute 1: 15/12 Calorie Row

Minute 2: 15 Box Jump Overs 24/20”

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

Metcon (Time)

KB Circuit 5 Rounds for time:

10 Double Arm Russian KB Swings 53/36#

10 Double Arm KB Push Press 53/36#

100 Foot Double Arm Front Rack Carry 53/35#

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