by CrossFit HardCharger – CrossFit
Warm Up
A.) 3 Rounds Slow
30 second V ups
30 second sciscor kicks
15 pvc pass through
B.) 1:00 Dragon Pose Each side
1:00 lizard each side
1:00 wrist stretch
C.) 1:00 Walking Lunge
Strength
Squat Clean (EMOM X 8 Mins: 2 Squat cleans at 75 %)
Strength
Clean Grip Deadlift
As soon as the EMOM is over you have exactly 4 minutes to work up to heavy single clean grip deadlift.
WOD
Metcon (Time)
3 Rounds for time
15 Cal Bike (20 cal Row or ski)
20 Box Jump Overs (24/20)
25 Goblet Squat (53/35)
**RX + is 70+ KB for men, 53 for women**
Optional Extra
2 GIANT Sets
12-15 ghd sit ups
12-15 Hip Extensions
12-15 KB Side Bend (Each side)
12-15 Banded Good Morning
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