CrossFit HardCharger – CrossFit
“If you can dream it, you can do it.” —Walt Disney
Warm-up
500 Meter Row then 3 rounds of…
30 Banded Pull Aparts
10 Push Ups
20 Banded good mornings
Aerobic Capacity
Bike 50 cal, 40 cals, 30 cals… rest 2 minutes between intervals 🙂
Skill Work
Rope Climb (3 Rounds)
J hook to stand from sitting on a box
Knees up plus J hook to stand
-1 Rope climb
Metcon (Time)
Teams of 2
5 Rope Climbs
50 GHD Hip Extensions
4 Rope Climbs
40 GHD Hip Extensions
3 Rope Climbs
30 GHD Hip Extensions
(double the rope climb reps if coming off the ground to standing.)
Assistance Work
3×5 Weighted Bar Dips
3×5 Weighted Pull Up
3×5 Strict Deficit HSPU for max depth
3×5 Weighted Ring Row with plates on chest
Leave a Reply