Real Nice, Clark

CrossFit HardCharger – CrossFit

Warm Up

A.) 4:00 to foam roll lats/upper back/chest

B.) 2 rounds slow

10 Walkouts (wall walks if you prefer)

10 GHD Sit Up

30: side arm plank (each side)

C.) Saddle Pose with behind the head stretch 1:00 Each Arm

Skill Work

15 total minutes to work on double unders and pistol squats. Spend first half of time working on double unders, other half working on pistol squats.

(Start with a box on pistol squats and progressively work down)

WOD

Metcon (Time)

With a partner, 1 partner working at a time:

3 Rounds

50 Cal Bike OR Row

50 Burpee

800 m run (400 m each)
Murph Prep!!

Body Armor

Optional! If you don’t have time to do this, don’t sweat it!

A.) 100 Total Banded Press Down

B.) 3 Set Superset: 15 Barbell Strict Press/15 Barbell Curl (empty barbell)

C.) 3X30 Second Flutter Kicks