CrossFit HardCharger – CrossFit

Warm-up

400m run

1 minute pigeon stretch each side

1 minute lizard stretch each side

1 minute saddle

3 rounds

10 tuck jumps

10 push ups

20 jumping jack

10 glute bridges

Back Squat (7×3 @%85)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

250m Row/ 50m swim

6 pistols/ 12 lunges

9 Burpees

12 slam balls 20/15

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