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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