CrossFit HardCharger – CrossFit

Warm-up

3 Rounds

10 pass through

10 Overhead squats

1 min shoulder distraction

1 min couch stretch

Skill Work

HSPU Progression (Kipping from tripod position)

-Roll to Tripod Hold on ab-mat x5 reps (Knees on elbows, slowly shift weight to hands and head, make sure your head is forward of hands)

-Tripod hold to leg extension x5 reps (Work on balanced tripod hold, extend hips and knees slowly

-Tripod hold against a wall into kipping HSPU 5 reps (Stop at the bottom. Work on same head and hand position of the tripod, knees to elbows, be aggressive with the hip as you kip. Shoot your head through as you finish

Box Squat (5×3 building)

Metcon (Time)

For Time)

Row 1000 Meters

30 Hang Power Cleans 185/115#

50 HSPU (sub box hspu)

Extra Work

Ab Wheel roll outs 50,40,30,20,10 reps

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