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
Leave a Reply