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
Leave a Reply