by CrossFit HardCharger – CrossFit
Warm Up
A.) 2 rounds slow
45 second swim (on the ground)
5 wall walks
100 Pilates pulse
B.) banded shoulder distraction 1:00 each arm. After each arm stretch perform 10 PVC Pass through
C.) 2:00 Puppy Dog pose
Skill Work
Turkish Get Up
10 sets to work up to a heavy single each arm.
WOD
Metcon (4 Rounds for time)
4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Bike
10 x 10 Meter Shuttle Sprints
Cool Down
Grab a buddy and stretch for 5 minutes!
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