THUSDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 15 BOX JUMP 15 KB SWINGS 15 PUSH PRESS 65/95 15 HOLLOW ROCKS 200 MT RUN

WED CrossFit HadCore Warm-up Metcon (Time) 5RDS 20 WALL BALLS 15 D/L 10 POWER CLEANS 5 FRONT SQUATS RX 95/135 RX+ 105/155

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 75 POWER SNATCHES 55/75 EVERY TIME YOU DROP THE BAR RUN A 400 MT (NO RACKING ALLOWED) ANNIE 50-40-30-20-10 DUBS SIT-UPS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 1MILE RUN 1-2-3-4-5-6-7-8-9-10 HANG SQUAT CLEAN 95/135 BURPEE PULL UPS BUY OUT 200 MT FARMER CARRY

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) STOH 85/115-200 MT-KB SWINGS35/55 5- RUN-25 10- RUN-20 15- RUN-15 20- RUN-10 25- RUN-5 20- RUN10 15- RUN 15 10-RUN-20 5- RUN 25

FRIDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) CORE WORK TOGETHER 3 SETS OF EACH W/ 30 SECS REST IN BETWEEN 10-ALTERNATING OBLIQUE TWIST WITH WEIGH (KB,PLATE,) 20-FOOT TO FOOT CRUNCH 45 SEC