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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