CrossFit HardCharger – CrossFit

Warm-up

1min Banded Shoulder Stretch each arm

20 PVC Pass Through

20 PVC OHS

20 Pushups

10 Inch Worms

400m Run

Strength

Bench Press (4×5@80%)

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

Metcon

Metcon (Time)

3 Rounds

600m Run

20 Toes To Bar

10 Hang Power Snatch@115/75

Extra Skill/Accessory Work

-Barbell Skull Crushers 3×12@AHAP

-Strict Pullups 3x 8-10

-Banded Reverse Fly 4×25 (per arm)

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