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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