Beyond the box

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