CrossFit HardCharger – CrossFit
Warm Up
A.) 5 min Bike/Row/Ski
Then 50 Perfect Air Squats
B.) 20 pvc pass through
20 PVC Around The world
–Repeat–
C.) 1:00 Flag Stretch
1:00 Wrist Stretch
Strength
Weighted Dips (4×10 with most possible weight (vest/legs/etc) )
Strength
Snatch (power or squat) (5×2)
Work up to heavy double Touch and Go!
WOD
Metcon (AMRAP – Rounds and Reps)
Festivus Wod
In 15 minutes…
50 Dumbbell snatch alternating (50#/35#/35#/20#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)
Extra Skill/Accessory Work
A.) Barbell Row (Heavy) 4×10
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