CrossFit HardCharger – CrossFit

Warm-up

2min Foam Roll

1min Banded Shoulder Stretch each arm

20 PVC Pass Through

10 PVC Around The World each direction

20 Pushups

10 Inch Worms

400m Run

Strength

Strict Press (4×5@78%)

*After your 4th set you will do 1 set of Max Reps @78%*

Metcon

Metcon (Time)

15-12-9-6-3

DEADLIFTS@225/155

30-24-18-12-6

GHDSU
*sub Ab Mat Situps*

Extra Skill/Accessory Work

-Barbell Row 3×12@135/95

-Laterall Plate Raises 3×20@45/25

-HS Hold accumulate 3min

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