CrossFit HardCharger – CrossFit
Warm-up
Row 500 then 3 rounds of
10 Wall Ball Light
5-10 Pull Ups
Aerobic Capacity
Aerobic capacity
2 rounds of…
Run 800 meters, Run 400 meters, Run 200 meters rest 2 minutes between intervals
Skill Work
Muscle Up Progression”
10 Second Ring Support + 3 Dips
5 Transitions on the low Rings with Feet on the ground (Work False grip, hands in tight, aggressive transition through
5 Seated Muscle Up (Scale with Bands)
5 Strict Muscle Ups
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
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