by CrossFit HardCharger – CrossFit
Warm Up
A.) 3 rounds SLOW
10 Slow/Controlled Ring Rows
10 Pause Goblet Squat
10 Thread the needle Plank (10 per side)
B.) Flag Stretch 1:00
C.) Lacross ball Achilles Tendon 1:00
Strength
Floor Press (6X3, Then 3×1 )
Type the details of the weightlifting
Work up to a heavy 3 in 6 sets, then heavy single
Assistance Work
50 Total Banded Press Down
WOD
Metcon (Time)
3 Rounds For Time:
30 Cal Ski/Bike/Row (Athletes Choice)
20 Wall Ball (20/14)
10 KB Swing (53/35)
RX + is 72 lb KB for men, 53 for women.
**If you don’t do 30 cal bike then you are a sissy!!**
Cool Down
*PLEASE READ*
Grab a buddy or buddies. Ask them to stretch with you. Set the clock for 5 minutes and hold positions that stretch deep tissues. Have a talking conversation while you stretch. The only way you will do it is if you have someone to do it with you. It’s only five minutes!
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