by CrossFit HardCharger – CrossFit
Warm Up
A.) 4 Minute Row/Bike/Ski (Increase watts each minute)
1:00 Shouler Dislocation Stretch
1:00 Twisted Cross Stretch
1:00 Wrist Stretch
B.) Side Plank 1:00 Each Side (Raise your leg if you’re a boss)
Strength
Bench Press (5@ 65%, 5 @ 75%, max reps @ 85% )
Assistance Work
A.) 3 Set Superset (Flat Bench)
10-12 DB Flys
10-12 Flat Bench DB Press
B.) 3×8 DB Pull Over (Flat Bench)
WOD
Metcon (Time)
For Time:
1,000 M Run
30 HSPU
1,000 Row/Ski (Athletes Choice)
RX + Is bike
**If the athlete cannot do HSPU, 50 pike push up (feet on box)
Core
This is Optional
Tabata–20: on 10: off for 8 rounds
Flutter Kicks
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