by CrossFit HardCharger – CrossFit
Warm-up
1 min Row or bike
Active Sampson
Knees to chest
1 min Row or bike
Inch worm
High kicks
1 min Row or bike
Lunges with torso twist
Figure four
1 min pigeon stretch
Skill Work
Double under work
Metcon (Time)
4 rounds for time
10 strict pull ups
20 kbs 53/35
40 double unders
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