CrossFit HardCharger – CrossFit

Warm-up

3 rounds

10 push ups

10 hip extension

5 pull ups

10 air squats

2 minute couch stretch focus on squeezing your butt

20 shoulder slides on wall or floor

Front Squat (5-5-3-2-1-1-1 building)

Metcon (Time)

3 rounds

20 wall balls 20/14

10 burpees

20 cal row

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