CrossFit HardCharger – CrossFit
Warm-up
1min Banded Shoulder Stretch each arm
20 PVC Pass Through
20 PVC OHS
20 Banded Pull Aparts
20 Pushups
Strength
Strict Press (5×6@73%)
*12MIN TIME CAP*
Metcon
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Extra Skill/Accessory Work
Plate Raises 3×10@45/35
Bentover BB Row 3×12@135/95
Banded Face Pulls 3×15
*This is to be done on your own either before or after class. If any questions arise ask one of the coaches.*
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