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#
Leave a Reply