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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