CrossFit HardCharger – CrossFit

Warm-up

Row 500 then 3 rounds of

10 Wall Ball Light

5-10 Pull Ups

2 min pigeon stretch

1 min active superman

Skill Work

“Muscle Up Progression”

-10 Second Ring Support + 3 Dips

-5 Transitions on the low Rings with Feet on the ground (Work False grip, hands in tight, aggressive transition through

-5 Seated Muscle Up (Scale with Bands)

-5 Strict Muscle Ups

Bench Press (5×3 reps to a 3RM (use a spotter))

Metcon (Time)

5 rounds of…

16 Alternating DB Snatch 40/30#

10 Burpees

5 Muscle Ups(Sub 8 strict pull ups/or 12 ring rows

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