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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