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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