by CrossFit HardCharger – CrossFit
Skill Work
10 Minutes to work on either Bar/ Ring Muscle Ups or kipping pull ups. Focus on getting the motion of the kip down and to get those hips as high as possible.
Warm Up
A.) 450 M row
Rest 30:
350 M Row
Rest 30:
250 M Row
Rest 30:
Max Effort 150 M Row
B.) 3 Slow Rounds
10 Side Leg Swings (Per Leg)
10 Inchworms
5 Attempts at MAX JUMP (going for height here)
C.) Accumulate 2:00 in plank
Fitness
4X20 Med Ball Slams (Dudes 20 lb ball, Ladies 10 lb Ball). Equal Work Rest Ratio.
WOD
Metcon (Time)
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Jerks (115/65)
40 Kettlebell Swings (53/35)
50/35 Calorie Row
**The RX weights are the ones prescribed in parentheses. The RX+ Weights are 135lb Push Jerks and 70lb KB**
Cool Down
**Daily Stoic**
5 Minutes with legs laying up on the wall.
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