by CrossFit HardCharger – CrossFit
Warm-up
1 min each
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog
Faster Row
Air Squats
Shoulder presses against wall or floor
20 reps
Keep lower back pressed against wall or floor
Lacrosse ball lats
Then repeat presses
PVC pipe overhead squats
Practice pushing up through the pipe
Push out through the knees
Send hips back
Allow pvc pipe to push back over shoulders
Maintain good form for 15 reps
Move to a barbell and do a set of 5
Take seven sets to work up to a heavy weight
Small increases here
If you struggle with a weight back off a little and think about technique then move back up
Overhead Squat (7×1)
Metcon (Time)
3 rounds
10 overhead squats RX+ 115/75 RX 95/55
20 AbMat Sit-Ups
30/25 Calorie row
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