CrossFit HardCharger – CrossFit
Warm-up
3 rounds
10 pass through
10 Overhead squats
10 Good Mornings
10 Push Ups
Skill Work
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)
For time
Run 1200 Meters
12 Rounds of
4 Strict HSPU
8 CTB
12 Air Squats
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