by CrossFit HardCharger – CrossFit
Warm Up
A.) dynamic warmup, down and back:
Frankenstein kicks
High knees
Butt kicks
Lunge
Inchworm
Backwards sprint
Forward sprint
B.) 1:00 twisted cross stretch
1:00 downward dog pose
1:00 pigeon pose
1:00 saddle pose
1:00 hip dislocate
Strength
Bench Press (30% of 1RM plus band tension. 50% if no bands. )
Athletes choice on the use of bands or not. Focus on going down slow and exploding up.
WOD
Metcon (Time)
3 RFT
21 Cal Row
10 Clean and Jerk 135/95
RX+ is Cal Bike and 155/115 clean and jerk
Assistance Work
A.) 3X12 bicep curl
B.) Banded Press Down 50 total reps
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