by CrossFit HardCharger – CrossFit
Warm Up
A.) 15 GHD or ABMAT Sit UPS
15 PVC Good Mornings
15 PVC Pass Through
1:00 slow row/bike/ski/jump rope (athlete choice)
Repeat
B.) Twisted Cross stretch 1:00 each side
Wrist stretch 1:00
Skill Work
EMOM X 8 minutes
3 Touch N Go Power Cleans. Add weight from last week but WORK ON FORM.
WOD
Metcon (Time)
3 Rounds:
500 Meter Row
12 Power Cleans (135/95)
50 Double Unders
**RX + weight is 155/105**
Extra Skill/Accessory Work
GHD Supine Hold: 2 sets of 20 seconds
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