WED CrossFit Hardcore Warm-up Metcon (Time) 5 MIN STRETCHING WARM UP 100 MT JOG 10 STEP UPS 3 RDS 9 BOX JUMP OVERS 18 HANG POWER CLEANS 85/115 9 KNEES TO ELBOW 18 HOLLOW ROCKS GRAB A PARTNER ROW 1600 MT

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 20 CAL BIKE 10 PUSH PRESS 10 GOOD MORNING 20MIN AMRAP 30 DUBS 15 PUSH PRESS 65/95 10 SDLHP

MONDAY CrossFit Hardcore Warm-up Metcon (Time) FRONT SQUATS 3-3-3-1-1-1 WOD 65/95 FRONT SQ- 200MTRUN-SIT UPS 5-RUN-25 10-RUN-20 15-RUN-15 20-RUN-10 25-RUN-5 20-RUN-10 15-RUN-15 10-RUN-20 5-RUN-25

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) PARTNER WOD 150 DUBS 75 PUSH UPS 400 MT RUN 75 PULL UPS 400 MT RUN 75 CLUSTERS 65/95 400 MT RUN 75 DB P SNATCHES 20/30 400 MT RUN 150 DUBS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MIN STRETCHING WARM UP 5 TGU EACH ARM 25/35 200 MT RUN 10 LUNGES IN PLACE 5RDS 12-PUSH PRESS 65/95 12-FRONT RACK LUNGES 6 EVIL WHEELS 3 RING DIPS RX+ 3

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MINS STRETCHING COACHES CHOICE WARM UP 5 CAL BIKE ARMS ONLY 5 CAL BIKE LEGS ONLY 6 STEP UPS 10 BACK SQUATS WITH EMPTY BAR 5-10-15-20-15-10-5 BACK SQUATS