First Blood

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