CrossFit HardCharger – CrossFit

Warm Up

A.) 15 GHD

15 HIP Ext.

30 Lunges

Rest 30: then repeat

B.) crossover symmetry Activation

Skill Work

10 minutes to practice ANY skill you have been wanting to work on. Double unders, kipping, rope climbs, etc. this is where we refine and define our skills

WOD

Metcon (Time)

30-25-20-15-10-5

KB swings 53/35

**After each round, 10 cal row**

Cool Down

A.) Lunge Single Arm KB Press with band 3X8 per arm

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.