by 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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