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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