The Raid

CrossFit HardCharger – CrossFit

Warm-up

3 Rounds of:

20 band pull aparts

20 Pass throughs

10 KB Press (light)

Shoulder Distraction 1Minute

Bench Press (Bench Press 5×5 @50% bar weight against mini bands)

Assistance Work

3×10 Shoulder Press

3×10 DB Floor Press

Chest Supported DB Row 3×10 (Lie face down on bench)

Metcon (Time)

Partner WOD

3 Rounds

30 Calorie Row

30 Burpees

30 Pull-ups

30 Push Ups