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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