CrossFit HardCharger – CrossFit
Warm-up
Length of gym
Jog
High knees
Butt kicks
Side shuffle
Knees to chest
High kicks
Ankles up
Arm circles
Neck circles
Hip circles
Knee circles
Metcon (AMRAP – Rounds)
With a partner complete: Amrap 10: 5 pull ups 5 burpees -rest 5 minutes- Amrap 10: 150m row 15 DB push press (30/20) *partners alternate complete rounds
Cool Down
Walk around gym until heart rat goes down
2 minutes couch stretch
4 minutes foam rolling
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