Gain Trainz

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