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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