by CrossFit HardCharger – CrossFit
Warm Up
A.) EMOM X 8 minutes
Odd: 30 Double Under/60 single under
Even: 30 second bike
B.) 3 rounds SLOW
15 PVC pass Through
10 walk outs
Side plank hold 10 seconds each side
C.) pigeon pose 1:00 each side
Strength
Banded Push Jerk (8X3 @ 50% of 1RM EMOM style )
WOD
Metcon (AMRAP – Reps)
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00
Extra Skill/Accessory Work
A.) KB Z press 3X8 Heavy
B.) DB floor press 3X8-10
C). Russian Twist 2X20
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