Monday

CrossFit HardCharger – CrossFit

Warm-up

1min Couch Stretch each leg

1min Pigeon Stretch each leg

2min Banded Walk

20 Air Squats

15 Back Ext

15 Lunges each leg

200m Run

Strength

Back Squat (4×5@80%)

*After your 4th set you will do 1 set of Max Reps @80%.*

Metcon

Metcon (Time)

200m Run

21 C&J@115/75

200m Run

15 C&J@135/95

200m Run

9 C&J@155/105

Extra Skill/Accessory Work

-Wide Stance Good Mornings 3×10@135/95

-Front Rack KB Lunges 3×20@53/35

-Tabata Hollow Hold (8x :20 ON/:10 OFF)