CrossFit HardCharger – CrossFit

Warm-up

2min Row/Bike

3min Foam Roll

1min Couch Stretch each leg

1min Pigeon Stretch each leg

1min Lizard Stetch each leg

20 Air Squats

20 Pushups

15 Back Ext

400m Run

Strength

Metcon (Weight)

EMOM X17

0-7: 2 Snatch@82%

8: Transition Minute to add weight for C&J

9-16: 2 C&J@82%
*Both lifts should be a full Squat Snatch and a full Squat Clean with a Split Jerk.*

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*12min Time Cap*

Extra Skill/Accessory Work

1.) Barbell Hip Bridge 3×10@135/95

2.) GHD Face Up Hold 3x 1min ON/:30 REST

3.) Single Leg KB RDL 3×10(per leg)@53/35

4.) HS Hold (accumulate 3min)

*This should be completed before/after class on your own. If any questions ask a Coach.*

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