CrossFit HardCharger – CrossFit

Warm-up

1min Banded Shoulder Stretch each arm

20 Banded Pull Aparts

10 Inch Worms with Pushup

20 Banded Pull Aparts

20 PVC Pass Through

20 PVC OHS

200M Run

Strength

Strict Press (5×6@75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Deadlifts@225/155

10 HSPU

10 Pistols

5 Box Jump Overs@30/24″

Extra Skill/Accessory Work

Single Arm KB/DB Row 3×12(per arm)

GHDSU 3X25

DB Raises 3×12(per arm)

Barbell Curl x100

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