Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

Today’s workout is brought to you by the Super-Coach household of Dana, Melissa, and Gus!

CLICK HERE FOR THEIR VIDEO!

WARM UP

2 ROUNDS

12 Pass-Thrus (broom/PVC, band, towel)

12 Good Mornings

Then… 2 ROUNDS

10 Behind the Neck Presses (prone or hinged)

10 OH Lunges (towel, band, dowel)

Then… 2 ROUNDS

10 Wrist Taps

10 Plank Jacks


STRENGTH

Superset: 3 – 5 Rounds (time/energy depending)

A1. Max Effort Inverted/Ring/Split Rows

A2. Match the reps from A1 for Reverse Lunges per Leg

C. Rest ~2:00

*Scales: under table, bands, trees, stairs

**Score = total number of rows

CONDITIONING

5 ROUNDS – FOR QUALITY

1:00 Hardest variation of plank

2:00 Cardio (RPE 8)

1:00 REST

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