CrossFit HardCharger – CrossFit

Warm-up

Foam roll legs for 3 minutes/socialize

15 pvc pipe pass throughs

15 OHS w/pvc pipe

Flag stretch

15 Wall Presses W/wrist, elbow, and lower back touching wall

500m Row 3×1 min plank

Strength

Strict Press (16min 7×5@75%)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

1 Min HSPU

1 Min Box Jumps@24/20

1 Min Sit Ups

1 Min Cal Row

1 Min Rest

(Fight Gone Bad Style. Add number of total reps for each individual round)

Extra Skill/Accessory Work

1. Banded Pull Aparts x150

2. KB Side Bend4x20(per side)

3. SHSPU7x5/KB Z Press 4×10

4. Barbell Row 3×10

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