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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