by CrossFit HardCharger – CrossFit
Warm Up
**Aerobic Capacity **
5x 90: Intervals (Bike, Ski, or row it doesn’t matter). First set should be 50%, second at 55%, third at 60%, fourth at 65%, and fifth at 70%
Rest 1:15 seconds after each round. In between each round and perform the following stretch:
Round 1: Childs Post
Round 2: Pigeon pose 30: each side
Round 3: Thread the needle 30: each side
Round 4: Abdominal Stretch
Round 5: Saddle Pose
Skill Work
8-10 Minutes to work on C2B Pull Ups
WOD
Metcon (5 Rounds for time)
5 Rounds, Every 3 Minutes:
300/250 Meter Row
15 Wallballs (20/14)
*DO NOT MAKE THIS COMPLICATED*
Your score is the total number of working minutes in the whole workout combined. For example: If I get round 1 in 3 minutes 12 seconds, I write that score down somewhere. When I start round two, I record that time and tally it up as well. At the end of the workout, I add up the total amount of time from my tally’s. The point of the workout is to get the allotted work done in as soon as possible to have more of a rest.
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