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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