CrossFit HardCharger – CrossFit
Warm-up
Run 400meters then..
10 Pass Through
30 Band Pull Aparts
10 KB Press
Aerobic Capacity
5 Rounds of…Run hard for 1 minute, Jog easy for 1 minute
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
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
with a partner complete as many rounds as possible
Partner A will complete a round, then Partner B will complete a round
Leave a Reply