CrossFit HardCharger – CrossFit

Warm Up

A.) 2 Rounds NOT FOR TIME

10 Hip Swings

10 Single Leg Toe Touches each leg

10 Lunges (per leg)

B.) 3 Rounds (standing with REALLY LIGHT DB’S)

10 Arrows

10 T’s

10 Presses

C.) Athlete Choice: 5 Minute Row, Bike, Or Ski: Increasing WATTS by 5 RPM each minute.

Strength

Strict Press (4×2 Strict Press at 5 lbs more than last week.)

Same weight across for each set

Skill Work

Power Snatch (3 T-N-G- Power Snatch on the min)

Stay light here. Focus is the work on form and speed under the bar. DO NOT GO HEAVY. This is a progression

WOD

Metcon (Time)

For Time:

500 M Row Buy In

–Then complete three rounds of–

10 Bench Press 135/95

20 ABMAT Sit Ups

30 Double Unders

500 M Row Cash Out

There is no RX + Today

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