Team Day

Announcements

****Save The Date****
On Saturday August 5th we will be having a Fundraiser Volleyball Tournament at the Wellness Park here in London. Here at CrossFit HardCharger we pride ourselves on community and coming together to support one another. This Fundraiser will provide funds to the United Way here in Laurel County and also to the South Laurel Booster Club. I want to thank all our sponsors and everyone involved with putting this together.

CrossFit HardCharger – CrossFit

Warm-up

Run 400m

Foam Roll 5 minutes/ talk to everyone about how sore you are from this week

Couch Stretch 2 minutes per leg

Sit in the bottom of a squat for 2 minutes

Wall Slides for shoulder mobility

Run 400m

Skill Work

Spend 8 minutes working on Pull Ups (kipping, butterfly)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

5min AMRAP

15 Wall Balls 20/14

15 Bupees

30 Double Unders

Rest 5 min

5min AMRAP

15 Wall Balls 20/14

15 Bupees

30 Double Unders

Rest 5 min

5min AMRAP

15 Wall Balls 20/14

15 Bupees

30 Double Unders

While Partner 1 does the AMRAP Partner 2 will be running 400m