by CrossFit HardCharger – CrossFit
Warm Up
A. ) 3 Rounds Slow
15 GHD Sit ups
15 Hips Extensions
20 Band Pull Aparts
20 Exploding jumping lunge.
B.) Foam Roll Stick Spots 3:00
C.) 4:00 Saddle Pose
Skill Work
EMOM X 10 Mins
Odd: 8-12 C2B Pull Ups
Even: 3 Touch n go Squat Cleans (You can use this weight to build, stay the same, or waves. Athletes choice).
WOD
Metcon (5 Rounds for reps)
5 Rounds:
1:00 Calorie Bike
1:00 Wallballs (14/10)
1:00 Double Unders
1:00 Rest
**The RX+ Weight for the med ball is 20/14**
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