by CrossFit HardCharger – CrossFit
Warm Up
A.) Active Stretching: 1:00 Calf Poll Stretch each leg
2:00 Saddle Pose
1:00 Runners Lunge Each Side
B.) 800 m SLOW row
Followed by 30 PVC Pass through
Strength
EMOM X 12 Minutes
Odd: 20 ABMAT Sit ups
Even: 8 Back Squats (Athletes Choice)
**No measure here.. move with speed**
WOD
Metcon (AMRAP – Reps)
AMRAP 14:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
…
Add (3) Repetitions Each Round
Cool Down
A.) 3X12 KB OH Walking Lunge
B.) Tabata Air Squats
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