by 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)
Leave a Reply