WED CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) WARM UP 2RDS 100 MT JOG 100 MT SPRINT WOD MIN 0-5 800 MT RUN AS MANY TOES TO BAR WITH TIME REMAINING MIN 5-10 600 MT RUN AS MANY BOX JUMP WITH

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 6 RDS 10-FRONT RACK LUNGES 65/95 15-FRONT SQUAT 10-WALK THE FLOOR 15-V-UPS BUY OUT 400 MT FARMES CARRY 35/55

MONDAY CrossFit HadCore Warm-up HELEN (Time) 3 RDS 400 MT RUN 21 KB SWINGS35/55 12 PULL UPS LIGHT GRACE 30-CLEAN AND JERK 85/115

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 45 DL 15 HAND RELEASE PUSH UPS 800 MT RUN 35 FRONT SQUATS 15 HAND RELEASE PUSH UPS 400 MT RUN 25 PUSH JERKS 10 HSPU 200 MT RUN 15 HANG POWER SNATCHES 10

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 5 RING DIPS 15-POWER CLEANS 95/135 50 MT WALKING LUNGES 1 ARM OH DB 20/30 RX+ 5 RING MU INSTEAD OF RING DIPS

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 15 FRONT SQUATS 400 MT RUN 15 PULL UPS RX 65/95 RX+95/135