by CrossFit HardCharger – CrossFit
Warm Up
A.) Thoracic Spine Stretch w/ PVC Pipe and foam roller: 3×45 seconds (get a little further each time)
B.) IT Band Stretch 1:00 each side
Banded Hip Flexor 1:00 each side
Childs Pose: 2 total minutes
Skill Work
14 Min EMOM:
Odd: 30 Seconds C2B Pull Up Practice
Even: 30 seconds pistol squat progression (start with high box, lower down each minute. Start a bit lower than last week)
WOD
Metcon (3 Rounds for reps)
AMRAP 3 Mins
18 Cal Row
15 Hang Power Clean 95/65
12 Burpee
Rest 3 Minutes
AMRAP 3
15Cal Row
12 Hang Squat Clean 95/65
9 Burpee
Rest 3
AMRAP 3
12 Cal Row
9 Hang Squat Clean Thruster 95/65
6 Burpee
**Rx + is Assault bike cal and 115/85 barbell movements
Aerobic Capacity
8 Minute Bike/Ski/Row at Z1
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