by CrossFit HardCharger – CrossFit
Warm Up
A.) 1:00 pigeon pose
1:00 Sampson stretch each side
1:00 forward Lunge
1:00 Hip Dislocate
B.) (Empty Barbell)
5 Strict Press
5 Back Squat
5 Good Morning
5 Stiff Leg Deadlift
Strength
Deadlift (4×10@72%)
Assistance Work
A.) 4X10 Barbell Curl (increase weight each set)
B.) 75 Banded Pull Apart
WOD
Metcon (10 Rounds for calories)
EMOM X 15 Minutes
20: Hard As Possible, 40: rest
Intermediate: Row/Ski
RX +: Assault Bike
**Score is the total number of calories you get in each 20 Second Interval. The goal here is to maintain MAXIMUM EFFORT in the 20 second intervals**
**everyone will go at the same time, keeping score of their calories, and basing their rest intervals on the clock**
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