CrossFit HardCharger – CrossFit

Warm-up

A.)

Hip Flexion W/ External Rotation 1:00 Each Side

Couch Stretch 1:00 each side

Thoracic Mobilization with PVC pipe and Foam Roller 3X45: on, rest as needed between sets

B.) 10 pvc pass through

10 pvc OH squats

10 PVC Around The world

Then repeat

C.) Soft tissue massage bottom of foot 3 mins

Skill Work

Emom X 12 Mins

ODD: 3 Touch N Go Squat Snatch

Even: 6 Touch N Go Clean+Jerk

**Use same weight for both movements**

WOD

Metcon (6 Rounds for reps)

Two sets for max reps/calories of:

3 Minutes of Assault Bike

Rest 60 seconds

3 Minutes of Kettlebell Swings 53/35

Rest 60 seconds

3 Minutes of Row OR Ski

Rest 60 seconds

There is no RX+ for today

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