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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