by CrossFit HardCharger – CrossFit
Warm Up
A.) Foam Roll Sticky Spots 5:00
B.) down and back
Frankenstein kicks
Butt kicks
Runners skip
High knees
Sprint
C.) runners lunge stretch: 1:00 each side
Wrist stretch 1:00
Banded Hip Inward IT Band stretch 1:00 each leg
Skill Work
**12 minutes** to work on ring muscle ups
WOD
Metcon (4 Rounds for reps)
EMOM 20 mins
Min 1: 15 burpees
Min 2: 50 ouble unders
Min 3: 15 wall ball
20/14
Min 4: max calorie row
Min 5: rest
**score is the total number of calories accumulated each round**
Extra Skill/Accessory Work
A.) DB Curl 3X12 each arm
B.) 3 min bike at Z1
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