SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
HANG FROM THE BAR FOR 30 SECS
200 MT JOG
10 FRONT SQUATS (EMPTY BAR)
10 PUSH PRESS
10 BALL SLAMS
HANG FROM THE BAR FOR 30 SECS
200 MT JOG
10 FRONT SQUATS (EMPTY BAR)
10 PUSH PRESS
10 BALL SLAMS
20 CLUSTER
200 MT RUN
10 TOES TO BAR
10 KB SWINGS
20 POWER CLEANS
400 MT RUN
10 TOES TO BAR
10 KB SWINGS
20 SQUAT CLEANS
800 MT RUN
10 TOES TO BAR
10 KB SWINGS
BUY OUT
50 WALL BALLS
KB RX 35/55
RX+ 55/70
RX 65/95
RX + 85/115