CrossFit HardCharger – CrossFit
Warm-up
2min Foam Roll
1min Couch Stretch each leg
10 Lateral Lunges each leg
2min Banded Squat hold
15 Barbell Good Mornings
200m Run
Strength
Sumo Deadlift (5×6@75%)
*12min Clock to Complete Work*
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Extra Skill/Accessory Work
Banded Pull Through x100
Hollow Rocks 4×25
Single Arm Overhead KB Lunges 4×10 (per arm)
*This is to be completed before or after class. If any question please ask a Coach.*
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