TUESDAY CrossFit Hardcore Warm-up Metcon (Time) D/L 10- 15 MINS WORK UP TO 1REP MEDIUM TO HEAVY WEIGHT D/L 4 RDS 15-D/L 135/185 30 DUBS 15 PULL UPS 30 SIT UPS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 800 MT RUN 30 PUSH PRESS 65/95 30 FRONT SQUATS 30 KB SWINGS 35/55 400 MT RUN 20- PUSH PRESS85/115 20-FRONT SQUATS 20- KB SWINGS 200 MT RUN 15- PUSH PRESS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 400MT RUN 20- FRONT RACK LUNGES65/95 20- SIT UPS 200 MT RUN 15-THRUSTERS 15 SIT-UPS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 20-16-10 PISTOL SQUATS P SNATCHES 65/95 TOES TO BAR 400 MT AFTER EACH RD

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 100 MT OH WALK WITH WALL BALL 20- D/L 135/185 20 KB SWINGS 35/55 20 BURPEES

WED CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 10- SQUAT CLEANS95/135 400 MT RUN 15 -PULL UPS 20- RENEGADE ROWS 20/30