CrossFit HardCharger – CrossFit

Warm Up

A.) 4 min bike/row/ or ski at Z1 pace

B.) 2 rounds slow

10 eccentric push ups

10 pulse taps each side

10 PVC pass through

C.) 1:00 twisted chest cross

1:00 lacross ball pectoral mash

Skill Work

EMOM X 6 mins

odd: 30: row for calories

Even: 30 second handstand hold

WOD

Metcon (Time)

1. Conditioning

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

10-8-6-4-2: Push Press 95/65

RX + is 115 for men, 85 for women.

Optional Extra

A.) seated leg spread stretch 2:00

B.) Lunge stretch 2:00 each side (hip flexors)

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