WED CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) TIRE FLIPS! GET YOUR HANDS DIRTY. ( COACHES CHOICE OF DISTANCE /REPS) TABATA 8 RDS 20 SECS ON 10 SECS OFF ROW (CAL) PUSH UPS WALL BALLS LUNGES

TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) WARM UP 200 MT JOG 10 FRONT SQUATS WITH EMPTY BAR 30 SECS HOLD HANGING FROM THE PULL UP BAR WOD 20 MIN AMRAP 10 KNEES TO ELBOWS

MONDAY CrossFit Hardcore Warm-up Weightlifting PUSH JERK (1) 1-1-1-1-1-1-1 Metcon (Time) 21-18-15-12-9-6-3 PUSH JERK 85/115 KB SWINGS 35/55 BIKE RELAY (TEAMS OF 3) 15 CAL X 3 EACH 1 PERSON BIKING 1 RUNNING

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 CLUSTERS 65/95 BURPEES 200 MT RUN AFTER EACH RD BUY OUT 200 DUBS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 200 MT JOG 25 MT WALKING LUNGES 6 STEP UPS WITHOUT BAR 6 WITH EMPTY BAR 4 RDS 10BACK RACK LUNGES 55/75 10STEP UPS 10 WTF 400 MT RUN

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) WALL SITS 5 RDS 45 SECS ON 15 SECS OFF BUY IN 30 AIR SQUATS 21-15-9 D/L RING DIPS BUY OUT 30 AIR SQUATS