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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