CrossFit HardCharger – CrossFit

Warm-up

Run 400 meters then…3 Rounds of:

20 band pull aparts

20 Pass throughs

10 Slow and controlled Wall Squats close as possible

2 min pigeon stretch each leg

Skill Work

Double Unders

start with a rope that is shorter than usual, up to your belly button while standing on it

do 200 single unders while keeping perfect form, if you struggle here repeat untill you are proficient at single unders

next we will attempt 3 singles and then add a power jump, again keeping perfect form

next we will attempt 3 singles and a double for 50

then two singles and a double for 50

Metcon (5 Rounds for reps)

Five 3-minute rounds of:

Deadlift 275/165# x 10 reps

10 Box jumps, 30/24-in. box

max single unders /Rx+ is double unders

rest 2 min

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