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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