CrossFit HardCharger – CrossFit


“Where there is a will, there is a way. If there is a chance in a million that you can do something, anything, to keep what you want from ending, do it. Pry the door open or, if need be, wedge your foot in that door and keep it open.” —Pauline Kael

Warm-up

Run 400meters then..

banded shoulder distraction 1 min per position

Aerobic Capacity

10 minutes:

400 meter run, 30 cal bike, 250 meter ski (sub row)

Skill:

Skill Work

10 hollow body rocks lying on back

10 Superman lying on stomache

10 rolls switching from hollow body to superman position without touching feet and shoulders to the ground

10 violent hip thrusts while lying on back start in a modified hollow body and then thrust hip off the ground before your feet touch the ground.

Kipping Pull up Progression (swings from the shoulder, keep the body tight and long)

5 Kipping Swings-5 Large kips pressing down on the bar with arms straight

2 swings + 1 pull up x2 rounds

2 swings + 1 pull up back into 2 swings x3 rounds

Cycling pull ups, go for a PR!

Metcon (Calories)

12 Min EMOM

Min 1 10 pull ups/15 rack pull ups/20 ring rows

Min 2 20 banded tricep extensions green/blue (mind in your muscle, squeeze at the end and make every rep count)

Min 3 As many Cal Possible on rower (this is your score)

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