Naughty Ninjas

CrossFit HardCharger – CrossFit

Warm Up

**Congrats on finishing up the open, HardChargers! Your hard work and dedication has been inspiring to say the least! This week will be a “de load” week. Meaning that we will keep the volume short, but intesnity high. Give each and every workout the intesnity it deserves, and starting next week we will hit it even harder starting a new strength cycle!**

A.) 500 M Row Slow

Rest 2 Minutes

300 Meter Row medium pace

rest 2 minutes

100 m row max effort

B.) 1:00 Each Side: Banded Hip Dislocate

Seated Forward Fold 1:00

Seated Straddle 1:00

C.) 50 Bridges

Strength

Pause Front Squat (10)

Hold 3 seconds in the bottom, then come up
7 minutes to work up to heavy single

WOD

Fight Gone Bad (3 Rounds for reps)

Fight Gone Bad

3 Rounds For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest