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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