by CrossFit HardCharger – CrossFit
Warm Up
A.) 3 Rounds Slow
10 Cal Bike
Down and Back Double KB Shrimp Walk
30 second Plank Hold
B) 3 Minutes Walking Lunges
–IMMEDIATELY INTO—
1 minute of in place inchworms
Strength
Deadlift (10X2)
**EMOM Style**
Pick a starting weight and increase, stay the same, or do it in waves. Athletes choice.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Mins
15/13 Cal Row
30 Air Squats
15 Power Clean 135/95
**RX + For this wod is 12 Cal Bike, 155 Power Clean for the men and 115 Power clean for the women**
Optional Extra
A.) 1 minute pigeon pose each leg
1 minute puppy dog pose
3 minute bike at Z1
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