by 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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