CrossFit HardCharger – CrossFit

Warm-up

2min Foam Roll

1min Couch Stetch each leg

1min Lizard Stretch each leg

20 BB Good Mornings

20 Air Squats

2min Banded Walk

400m Run

Strength

Deadlift (4×5@80%)

*After 4th set complete 1 set of Max Reps @80%*

Metcon

Metcon (Time)

3 Rounds

21 Wall Balls

18 Cal Row

15 Box JUmps@24/20

12 Alt KB Snatch@53/35

Extra Skill/Accessory Work

-Barbell Hip Bridge 3×10@135/95

-Farmers Carry x200m @AHAP

-Weighted Situps 4×25@45/25

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