by CrossFit HardCharger – CrossFit
Warm Up
**This is the last week of the open! Lets finish strong. More importantly, this will be the last week of our “Maintenance” strength portions. Next week, we will begin to get into the specifics of our strength program starting a new meso cycle. Show everything much attention and lets lead the charge!**
A.) 3 Rounds Slow
20 Side Leg swings
20 Front leg swings
30 second max effort high knees in place
B.) Seated Forward Fold: 1:00
Seated Straddle 1:00
Standing Forward Fold 1:00
Strength
Front Rack Barbell Lunge (10×4)
EMOM STYLE
EMOM STYLE: 4 Front Rack BB Lunges on the minute for 10 minutes (2 per leg). Build Weight, pick a weight and stay, or perform it in waves.
Assistance Work
3×20 Hip Extensions…as soon as you get to the top on rep 20, hold 10 seconds.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Mins
30 cal row
25 Air Squat
20 DB Snatch 50/35 lb DB
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