CrossFit HardCharger – CrossFit
Warm-up
3 Rounds..
10 GHD Hip Extensions
Sampson Stretch
10 PVC Pass Throughs
10 PVC Overhead Squats
Skill Work
2 rounds
5 reps of box jumps for height superset with
1 good morning into 1 squat with barbell 10 reps
Back Squat (Speed Squat 10×2 @ 60% bar weight with Medium Band)
Metcon (Time)
For time:
42 GHD sit-ups
155/105# Back Squat, 21 reps
30 GHD sit-ups
155/105# Back Squat, 15 reps
18 GHD sit-ups
155/105# Back Squat, 9 reps
Extra Work
Barbell Back Rack Lunge 3×10
3×10 Weighted GHD Hip Extension
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