Announcements

Yoga Wednesday and Friday Night this week at 6:30pm! Free for members $5 for non members! Bring a friend and enjoy some relaxation before you head home

CrossFit HardCharger – CrossFit

Warm-up

1min Couch Stretch each leg

1min Pigeon Stretch each leg

15 Back Ext

15 Lunges each leg

15 Air Squats

15 GHDSU

400m Run

Strength

Back Squat (5×4@86%)

*Last set should be Max Reps @86%*

Metcon

Metcon (Time)

21-15-9

KB Swing@70/53 (american)

Cal Row

-directly into-

21-15-9

Box Jumps@24/20

Pullups

Extra Skill/Accessory Work

-Bulgarian Split Squat 3×12 (each leg)

-Banded Pull Through 4×25

-GHDSU 4X20

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