Basic Training

CrossFit HardCharger – CrossFit

Warm-up

400m run

2 minutes pigeon stretch

Jog

High knees

Butt kicks

High kicks

High knees

Ankles up

Metcon (Time)

If raining move into pool

3 rounds

30 burpee

400m run/100m swim

10 kb thrusters 53/35

Cool Down

Walk to 100m and back to get heart rate down