CrossFit HardCharger – CrossFit

Warm-up

2min Row/Bike

1min Couch Stretch

1min Pigeon Stretch

15 Back Ext

15 GHDSU

15 Lunges each Leg

Strength

Back Squat (5×4@83%)

You will have 5min to build to 83% of your 1RM. Then all 5 sets at 83% will be performed E2MOM.

Metcon

Metcon (Time)

8 Rounds:

7 Thrusters@95/65

9 Pullups
*16min Time Cap*

Core Work

Tabata Hollow Hold

:20 Work/:10 Rest x8 (4min)

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