THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 20 SDLHP 65/95 20 WALL BALLS 50 MT WALKING LUNGES 400 MT RUN

WED CrossFit Hardcore Warm-up Metcon (Time) TABATA 8 RDS EACH MOVEMENT 20 SECS ON 10 SEC OFF 1-HAND RELEASE PUSH UPS 2-SIT UPS 3-JUMPING SQUATS 4- PULL UPS 5- CAL ROW ( START IN DIFFERENT STATION)

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 10 BURPEE BOX JUMP OVER 20 DB POWER SNATCH 20/30 30 DUBS RX + 35/50

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 40 CLEAN & JERK 65/95 400 MT RUN 40 GABBY’S SIT UP( HALF WAY + ALL THE WAY UP) 30 OHS 65/95 300 MT RUN 30 V-UPS 20 FRONT SQUATS 95/135 200 MT RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 15 HANG CLUSTER 65/95 20 KB SWINGS 35/55 400 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 3 BAR MU ( 3 PULL UPS + 3 DIPS) 6 POWER SNATCHES 95/135 24- WALL BALLS