32105617_593481097684419_4163459842687631360_o.jpgCrossFit HardCharger – CrossFit

 

Warm Up

A.) 10 PVC around the world (clockwise and counter)

10 Pass through

1:00 fla stretch

—repeat—

B.) Crab Walk Down and back 3 sets (after each set do 10 perfect air squats)

C.) 1:00 shoulder dislocate each side

Skill Work

3 Pos Snatch

Hips, mid thigh, below the knee! Work up to “medium” weight.
All reps are squat snatch

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Assistance Work

Accumulate 3:00 in a plank

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