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)


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.


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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