CrossFit HardCharger – CrossFit
Warm Up
A.) 2 minute Bike
2 Minute Row
2 Minute Ski (All at Z1 Pace)
–Immediately into–
2 Rounds SLOW
20 Banded Push Down
30 Walking Lunge
B.) 15 PVC Pass Through
15 PVC Oh Squat
C.) 1:00 in Childs pose
Skill Work
Handstand Walk/Hold (10 attempts. Make them count! )
10 attempts to walk as far as possible on your hands OR hold a handstand for as long as possible
WOD
Metcon (Time)
For Time:
21-15- 9
Hang Power Clean 95/55
Box Jump Over 24/20
–Immediately into–
15-12-9
Hang Squat Clean 115/75
Burpee’s
–Immediately into–
12-9-6
Hang Squat Clean Thruster 135/95
Burpee Box Jump Over 24/20
The RX+ Weights for this workout are as follows:
Round 1: 115/75
Round 2: 135/95
Round 3: 155/115
🙂
Extra Skill/Accessory Work
A.) DB Kickbacks: 2×20 Per arm
B.) Band Pull Apart: 75 Total Reps
C.) Stretch
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