by 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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