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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