CrossFit 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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